My training HIIT Circits

Over my years my training has changed many times.
To grow I use to do low rep range with heavy weight and 2-3 minute rest periods.
At my age in 40s my tendons and joints have taken a beating. So I changed my workouts.

I already had a decent amount of muscle and I knew that maintaining it only required lifting heavier weight every 2 weeks.
So I thought and designed a different style for myself similar to some already designed.

This is what I do.
On Monday I combine Chest with Bicepts and a few sets of abs.
I start like this
Bench press after warm up and slowly increase to a weight I Gotta strain to get 4 reps.
Bench press sets x reps
2x20
2x12
1x6
4x4-5
2x8
I rest 2 minutes above
Then I move to an incline machine press
And begin to superset with bicep curls I switch up bicep exercises constantly
All below mini burst curcuits
Circuit 1
Incline then super bicep
5x7 incline and 5x8 bicep one then other
Circuit 2
Chest flys
5x8 bicep 5x6 plus ab machine 5x20
All one after other per set.
Circuit 3
Next cable cross 4x8 bicep 4x6 dips 4x7
Turn on dip bar hanging ab leg raises 4x10

I do all those as circuits after the first strength and size exercise. I do switch up orders and exercises sometimes triceps with chest instead for example. And back with biceps but my biceps do better not with back. Then too wore out with back and I need heavier lifts for bicep size!!

So rest of workouts examples.
Legs upper legs
I have lower back disc L5-S1 so I leave dead lifts alone. My hip also has had it.
So here we go for legs
Squats warm up 2x20
2x15
2x10
1x8
4x5 on this lift I load 3 45lb plates per side that is heaviest u go today
2x8
I do use a dead lift machine but not heavy
It's weight is 155lbs and I may add 2 45lb plates and 25 per side depending on feel and machine
4x6
Leg press
4x6
I do superset above with those 2 and same with the 2 below
Leg curl 4x6
Leg extension
I can get better workout without killing myself with supersets towards end on legs too.

Next is shoulder and tricep with abs
Shoulder converging press to warm up
It's machine altenating one side press at a time left right left right.....
2x 20
Shoulder press seated back rest 90 degrees
2x12
2x9
4x5-6
2×8
Next I start superset circuits
Circuit 1
Upright rows Smith
4x7-8
From same position inner grip shrugs
4x8
Tricep skull crusher
4x6-7
Circuit 2
Incline machine press adjusted with grip behind head 4x8
Shoulder shrug machine 4x8
Shoulder shrug Smith from rear 4x6
Tricep push down rope 4x7
Circuit 3
Reverse pec Dec 4x8
Tricep kick backs 4x8
Ab machine 4x15
Side raises 3x7
Front raises 3x6

These are some intense workouts I keep heart rate up high and I have adapted like a machine to keep going at this pace with only pause rest or shifted load to other muscle I am combining.
I constantly switch up. Alot of times I do calves with shoulders and triceps with back.

Will post back and calves later I got a call to make.










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How many days a week are you doing this and where do your rest days fall in. Also do you have a set time these usually take

Above i posted my general routine of what I do.
I left out back and calves

So back and Calves
Circuit 1
Pull ups 4x10
Superset machine seated back extensions
4x12 I load as much as I can to work lower back and extend completely and shrug shoulders back and squeeze at top of extension.
Circuit 2
Lat pull downs 4x6-8
Superset calve raises standing with Smith loaded on block or metal tubing square at gym 4x10-12
Circuit 3
Db bent over row 4x6-8
Superset calves seated on leg press machine
Circuit 4
Cable seated row 4x8
Seated calf raises 4x10-15
Bent over easy bar row palms up 4x8 last 2 till failure.

So there u have my basic routine.
I change it up often especially muscle worked with major muscle.
What I do is take load off larger muscle and give it a brief rest by changing load to smaller muscle. My goal is to keep tempo up, heart rate up and get really high intensity workout. I don't have to do any other cardio at all in a cut I just adjust tempo.

I call them circuits but I work on strength and size exercise first with 2 minute rest on most stuff and then I begin doing these 2-3 even 4 moment circuits with only a pause rest to go grab water and start up again.

I really push with some heavy weights too.
This style workout has been working great for me and body fat staying low.
If I wanna gain more I adjust diet and May be slow down or sometimes go to one muscle group a day for a month or so.

But all and all I like pushing and keeping heart rate up. Buiding up endurance and muscle to do more heavier for longer period brings changes to my body and I love that feeling of progressing further.

Thanks for checking out my workouts but remember I am always changing them.

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Dieselmatt said:

How many days a week are you doing this and where do your rest days fall in. Also do you have a set time these usually take

Click to expand...

Rest is in my second post.
4 days a week
Or 2 days and one off.
I really go at high rate of intensity with heavy weights, it's hard and after 2 days I often need to rest.

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