Myke Gray Myke Gray is one of Britain's leading personal trainers, whose qualifications include: Premier Master Diploma in Personal Training; Premier Advanced Personal Trainer; CHEK Level 1 Exercise Coach; CHEK Level 2 Holistic Life Coach and Premier Nutritional Advisor.

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Program 1 explained

Exercise the exercise you are to perform
Reps how many repetitions you are to perform of each exercise
Intensity how much weight you are to use for the exercise
Sets how many sets you are to perform in your workout
Time under tension how much time each repetition should take
This tells you how long in seconds each part of the exercise should take:
For example 1-1-1 shows that the contraction takes 1 second, you hold the contraction for 1 second, and the release is for 1 second
Rest how much rest you should take in-between sets
< Less than
> Up to

CIRCUIT 1

Exercise Reps Intensity Sets Time under Tension Rest
Dumb Bell Squats12-15 on each leg*1-21/1/01>30 sec
Single arm Dumbbell Row12-15*1-21/1/01>30 sec
Barbell Chest Press12-15*1-21/1/01>30 sec

* A weight that you can perform the suggested number of reps with good form

CIRCUIT 2

Exercise Reps Intensity Sets Time under Tension Rest
Dynamic Lunge12-15*1-21/1/01>30 sec
Horizontal Pull ups12-15*1-21/1/01>30 sec
Dumb bell Flyes12-15*1-21/1/01>30 sec

* A weight that you can perform the suggested number of reps with good form

CIRCUIT 3

Exercise Reps Intensity Sets Time under Tension Rest
Arnold Press12-15*1-21/1/01>30 sec
Tricep Dips12-15*1-21/1/01>30 sec
Single arm preacher curl12-15*1-21/1/01>30 sec

* A weight that you can perform the suggested number of reps with good form

CIRCUIT 4

Exercise Reps Intensity Sets Time under Tension Rest
Crunches - elbow to knee12-15*1-21/1/01>30 sec
Russian Twist12-15 each side*1-21/1/01>30 sec
Low Ab No 112-15*1-21/1/01>30 sec

* A weight that you can perform the suggested number of reps with good form