Създаване на кръгова тренировка на базата на статия в т-нейшън.

Здравейте!
Давам на бързо някаква информация за мен,надявам се да ми помогнете :)
Целта ми е сваляне на мазнини,в момента съм ок.11 процента,искам да сляза до 7-8.Харесах си една статия от т-нейшън,която се състои от 4 трен.дни,2 се тренира много тежко,2 по-леко и е кръгова тренировка.Не се сещам как да съставя кръговата,другата я направих.Ето статията,направо ще цитирам насоките на КТ за кръговата.

Статията:http://www.t-nation.com/readArticle.do?id=1499282

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the number of muscles are involved in the process, the more effective the session will be. So in that regard we should respect these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and “unrelated”

The approach I recommend is a derivative of Bob Gajda’s Peripheral Heart Action training (PHA), which is an early form of circuit training that Gajda used to win the 1966 Mr. America bodybuilding title. You’ll perform two or three different circuits of 5 exercises per day, each circuit being performed three times. There’s no rest between the exercises within the same circuit and you can rest for 1-2 minutes once all three sets of a circuit have been completed.

CIRCUIT A (12-15 reps per set)

A1. Horizontal pushing exercise
A2. Quads-dominant exercise
A3. Horizontal pulling exercise
A4. Hamstrings-dominant exercise
A5. Abdominal exercise

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT B (15-20 reps per set)

B1. Vertical pushing exercise
B2. Quads-dominant exercise
B3. Vertical pulling exercise
B4. Hamstrings-dominant exercise
B5. Abdominal exercise

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

Нуждая се от помощ за избора на упражнения,които според мен не трябва да включват клек,лежанка,набирания и т.н. ,защото те ще се в другата част на програмата.

Поздрави,надявам се да стане добра дискусия.

EDIT:Оправих се сам,съставих си програмата,всичко е по вода ;)