# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/B1gidNDC3eU
- **Gondola URL:** https://gondola.cc/posts/76911900-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/07ef5c4b8b.jpg
- **Posted:** 2019-08-23T13:36:55.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

🔥𝘿𝙪𝙢𝙗𝙗𝙚𝙡𝙡 𝙘𝙞𝙧𝙘𝙪𝙞𝙩 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨🔥.
📚 link in bio for  thetrainingmanual !!.
.
I get asked a lot to post sample dumbbell circuits. While circuit training with resistance is often mistaken for a good muscle building methodology, it is really a cardiovascular workout more than anything. The dumbbells you use have to be light enough to be able to go through the movements for the allotted time or to perform the given amount of weight and this can be anywhere between 30-50% of your 1RM; load that likeley isn't significant enough to induce hypertrophy for more intermediate or advanced trainees. With that being said, it can still build work capacity and that can be a killer workout which can burn tons of calories in a short period of time, helping you get lean and fit. As I mentioned above, you can create a circuit so it is based on time like the one on the left or reps like the one on the right. Notice the exercises are very compound in nature like squats, pistols, shoulder presses, renegade rows, Turkish get ups and more as opposed to tricep kickbacks and bicep curls. If you want to get the effect of the workout you need to still focus on the compounds. I like circuit training 1 to 2 times a week as my cardio work while I keep the more heavier lifting for my strength training days. Remember to never follow these samples verbatim and to adjust them to your needs and goals and fitness levels. 📲follow thetrainingmanual. .
Content  dancudes check him out🔥🔥📍. ______________________
#gymmotivation #workouts #protein #musclegains #exercise #leangains #musclefood #fatlossjourney #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

## Stats

- **Views:** 0
- **Likes:** 1,709
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- **Comments:** 6

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, exercise, idoportalmethod, yogi, idoportal, fatlossjourney, musclefood, yogaformen, irishfitfam, hypertrophy, physio, iifym, workouts, mobility, flexibility, mobilitywod, protein, myodetox, bodybuilding, deadlift, leangains, squat, yoga, gymmotivation, weekendyoga, fitness, workout, physicaltherapy, legday, musclegains

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