will do. what kind of circuit should i do.
I've been to this seminar and Poliquin says largest muscle to smallest muscle, supersetting lower and upper body. If you don't want to throw up, it was too easy or you do pick the right intensity/weight.
Outlined in CT's article
CIRCUIT A (12-15 reps per set)
A1. Horizontal pushing exercise
A2. Quads-dominant exercise
A3. Horizontal pulling exercise
A4. Hamstrings-dominant exercise
A5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT B (15-20 reps per set)
B1. Vertical pushing exercise
B2. Quads-dominant exercise
B3. Vertical pulling exercise
B4. Hamstrings-dominant exercise
B5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT C — OPTIONAL (15-20 reps per set)
C1. Biceps exercise
C2. Calves exercise
C3. Triceps exercise
C4. Abdominal exercise
C5. Shoulder isolation exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.