For Det, here is that list of Clutch-approved exercises for the circuit I've been on. I've linked to demonstration videos for the more esoteric exercises.
-leg press
-
Yates row/
T-bar row-dips, weighted or unweighted
-incline machine benchpress
-deadlift/
trap bar deadlift-machine pullover
-slow
dumbbell shrugs (pause 2 sec. at top)
-hip adduction
-
hamstring curl-leg extension
-
seated calf raise-
hack squat-bicep curl
-tricep press
-abdominal machine
There are a couple here I've never tried and a few that require special equipment your gym may not have (trap bars, for example, are rarely seen). However, it should besimple enough to find four to seven exercises that cover most or all of the muscle groups and that you would feel comfortable performing every time you go to the gym.
The important things to remember if you want to try my plan:
1. Do only one set per exercise, but don't end the set until you experience muscle failure (i.e. you absolutely can't do anymore).
2. Allow 3 or more minutes between each exercise.
3. Never perform fewer than 4 or more than 7 exercises in a workout session.
4. Never work out* more than twice a week (every 4 days).
5. Keep a record of your workouts, including date and time, exercises performed, weights and numbers of reps.
6. During each rep, follow a 5-second up, 5-second down cadence. THIS IS VERY SLOW.
7. Aim to reach muscle failure in 8-12 reps, or 80-120 seconds at the proper cadence. Adjust the weight to meet this goal.
* = "Work out" in this case is intended to mean weight training. Do cardio training as often as you want, but realize if you are trying to build mass that excessive cardio is counterproductive.
