Here’s a circuit training workout I put together with a specific purpose in mind: to target key muscle groups through precise exercise selection and execution.
Each exercise in this circuit serves a distinct function:
- Close-neutral-grip chin-up – Targets the lats in a stretched position while also encouraging scapular elevation.
- Incline pronated-grip dumbbell press – Focuses on the clavicular fibers of the pec major.
- 1¼ back squat – Emphasizes the glutes and vastus medialis oblique (VMO) of the quads.
- Incline dumbbell lateral raise – Activates the anterior and medial deltoids.
- Seated dumbbell shrug – Hits the upper traps while reinforcing proper scapular elevation.
- Standing calf raise – Isolates the gastrocnemius.
If you’re curious about the emphasis on scapular elevation—particularly through the paused chin-ups and shrugs—be sure to read My Pterodactyl Wings.
To learn more about how to implement circuits like this into your own training for efficiency and fat loss, check out 3 Methods of Circuit Training to Shed Body Fat Quickly.
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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