Back & Arms Circuit Training
By Myworkouts
 | Intermediate (2-3 years) |
 | 81 minutes/day |
 | Build Muscle, Gain Strength, Increase Stamina |
 | 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Loop Bands, Bodyweight, Incline Bench, Suspension (TRX), 1 x Kettlebell, T-Bar Row Machine, Row Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Handle Resistance Bands Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.One-Arm Bent-Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 1B.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 1C.Bent Over Row with Resistance Bands | 4 rounds | 30s | 10s | |
| 1D.Upper Back Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
| 2B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 2C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
| 2D.Seated Overhead Triceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
| 3B.Close Grip T-Bar Row | 4 rounds | 30s | 10s | |
| 3C.TRX Triceps Push ups | 4 rounds | 30s | 10s | |
| 3D.Tricep Side Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Machine Row | 4 rounds | 30s | 10s | |
| 4B.Kettlebell Rotational Clean | 4 rounds | 30s | 10s | |
| 4C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 4D.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 0s | |
| 5B.Rope Cable Triceps Extension | 4 rounds | 30s | 10s | |
| 5C.Standing Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
| 5D.Standing Behind-the-Back Bicep Stretch | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Standing Hammer Curl | 4 rounds | 30s | 10s | |
| 6B.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
| 6C.Standing Dumbbell Overhead Triceps Extension | 4 rounds | 30s | 10s | |
| 6D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/18/2021, UTC
Last Updated: 11/18/2021, UTC
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