Circuit Exercises for Climbing

Guidelines

Strategy

Two sets of each exercise with a weight that produces muscular failure in 15 to 20 reps.

Execute slowly and without stopping in the middle of the set.

Make the upward phase last about 1 second and the downward phase 2 seconds.

Rest 1 to 2 minutes between sets.

Bench press

Begin with a total weight equal to about 25% of body weight and progress up to 50% (never more).

Shoulder Press

Press straight upward with your palms maintaining a forward-facing position. As your arms become straight, squeeze your hands slightly inward until the dumbbells touch end-to-end.

Pec Fly

Gist: straight elbows instead of bent elbows.

Lat Pull-Down

Grip the bar with your hands shoulder width apart. Many pull-down machines possess bars designed for the much wider hand position preferred by bodybuilders — do not use this wide grip.

Upright Rows

Gist: hold the grips with the overhand grip and lift it straight up to the collarbone.

Possible with the cable machine.

Triceps Extension

Gist: the upper arms should remain stationary and only the forearms should move.

Biceps Curl

Gist: soft elbows + control the motion and do not swing the weight.

Leg Press

Gist: never lock the knees during the extension.

Leg Extension

Gist: perhaps skip due to increased risk of injury to knees?

Leg Curl

Isolation exercise for hamstrings. Yummy.

Rotary Torso

Gist: need more info in regards to the safety of these machines.

Related pages in the 'Climbing' category: