© Bandits Goalie School - PFC - 2008
The program listed below is fairly advanced circuit so please begin with a moderate weight until your body adapts. This circuit is one of the best ways for developing some serious muscle and cardiovascular endurance. Keep in mind that the idea is to complete 150 repetitions with no rest between exercises. A majority of the exercises are done with a barbell (1-10) and the last two exercises of the circuit (11,12) are done with just your body weight. For the first 10 barbell exercises aim not set the barbell down to rest until you’ve completed the wide grip bench press. Variation can and should be added once you’ve practiced it a few times. For example, an excellent variation would be to use dumbbells instead of a barbell.
Always strive for perfect form. A good rule is your first rep should look like your last. If you get too tired and your form starts to deteriorate you should stop and lighted up your load, you never want to risk injury. Have fun with this challenging circuit! Please contact me with any questions you have.
1) Straight Leg Dead Lift/Upright Row – 10 reps each
2) Deep Squats – 10 reps
3) Military Press – 10 reps
4) Front Lunge – 10 reps (5 each leg)
5) Standing Curls – 10 reps
6) Lateral Squats – 10 reps (5 each direction)
7) Bent Over Rows – 10 reps
8) Step Ups – 10 reps (5 each leg)
9) Close Grip Bench Press – 10 reps
10) Wide Grip Bench – 10 reps
11) Knee Tucks or Crunches – 30 reps
12) Bench Push Ups or Pull Ups – 10 reps
Total = 150 total reps
• Remember to warm up for at least 10 Minutes and stretch your entire body before attempting this challenging full body circuit.
• Start with 35-40% of your body weight.
• Aim to complete the circuit using 45-55% of your body weight as the weight on the barbell.
• Complete 2-3 rounds with a good 5-7 minute rest between each set. You’ll need it!
• Always have variation in your training. Either change the order of exercises, number of repetitions, weight used, tempo of repetitions.
Be very cautious while doing this activity 
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