Chest & Arms / Back & Shoulders / Legs & Abs Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	81 minutes/day \| 3 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, 2 x Dumbbell, Incline Bench, Suspension (TRX), Decline Bench, Tricep Rope Attachment, Handle Resistance Bands, 1 x Dumbbell, Loop Bands, 1 x Kettlebell, T-Bar Row Machine, Chair, Row Machine, Weight Plate, Vertical Knee Raise, Single Grip Handle Strap, Pull up bar Show More

Average Exertion

Average Cardio Intensity

This is a 3 day Muscle Group Split workout in Circuit training fashion to help you move through your workout and break a sweat!

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Bench Press	4 rounds	30s	10s
1B.Cable Standing Fly	4 rounds	30s	10s
1C.Push-up	4 rounds	30s	10s
1D.Dynamic Chest 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.Barbell Incline Bench Press	4 rounds	30s	10s
3B.Dumbbell Decline Bench Press	4 rounds	30s	10s
3C.Push-Ups - Close Triceps Position	4 rounds	30s	10s
3D.Tricep Side Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Decline Barbell Bench Press	4 rounds	30s	10s
4B.Dumbbell Flyes	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	10s
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 See Exercise Notes	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 Triceps Extension	4 rounds	30s	10s
6D.Standing Overhead Tricep Stretch See Exercise Notes	4 rounds	30s	10s

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.Standing Dumbbell Y-raise	4 rounds	30s	10s
1D.One-Arm Doorway Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Seated Dumbbell Shoulder Press	4 rounds	30s	10s
2B.Dumbbell Alternating Front Raise	4 rounds	30s	10s
2C.Bent Over Row with Resistance Bands	4 rounds	30s	10s
2D.Upper Back 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 Front Raise	4 rounds	30s	10s
3D.Shoulder Extension Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Push Press	4 rounds	30s	10s
4B.Dumbbell Lateral Raise	4 rounds	30s	10s
4C.Snow Angel	4 rounds	30s	10s
4D.Static Levator Scapulae Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Machine Row	4 rounds	30s	10s
5B.Kettlebell Rotational Clean	4 rounds	30s	10s
5C.Rear Delt Press Up	4 rounds	30s	10s
5D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Arnold Press	4 rounds	30s	10s
6B.Single Kettlebell Halo	4 rounds	30s	10s
6C.Suspended Row	4 rounds	30s	10s
6D.Rhomboids Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Goblet Squat	4 rounds	30s	10s
1B.Dumbbell Deadlift	4 rounds	30s	10s
1C.Weighted Decline Situp	4 rounds	30s	10s
1D.Russian Twist	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	10s
2B.Kettlebell Sumo Deadlift	4 rounds	30s	10s
2C.Chair Leg Raise	4 rounds	30s	10s
2D.Side Plank to Reach Under	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Side Lunge	4 rounds	30s	10s
3B.Stiff-Legged Barbell Deadlift	4 rounds	30s	10s
3C.Suspension Oblique Knee Tucks	4 rounds	30s	10s
3D.Flutter Kicks	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.American Kettlebell Swing	4 rounds	30s	10s
4B.Romanian Deadlift with Kettlebell	4 rounds	30s	10s
4C.Dumbbell Side Bend	4 rounds	30s	10s
4D.Toe Touchers	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Barbell Hip Thrust with Bench	4 rounds	30s	10s
5B.Barbell Standing Leg Calf Raise	4 rounds	30s	10s
5C.Kneeling Cable Crunch	4 rounds	30s	10s
5D.Cable Twist	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Dumbbell Straight-Leg Deadlift	4 rounds	30s	10s
6B.Dumbbell Calf Raises	4 rounds	30s	10s
6C.Toes to Bar	4 rounds	30s	10s
6D.Suspended Crunch	4 rounds	30s	10s

Date Created: 11/23/2021, UTC

Last Updated: 12/3/2021, UTC

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