Chest & Back Circuit Training
By Myworkouts
 | Intermediate (2-3 years) |
 | 81 minutes/day |
 | Gain Strength, Increase Stamina, Build Muscle |
 | Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Loop Bands, Bodyweight, 1 x Dumbbell, 2 x Dumbbell, Decline Bench, Chair, 1 x Kettlebell, T-Bar Row Machine, Incline Bench, Suspension (TRX), Row Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
| 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.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.One-Arm Bent-Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 2B.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
| 2C.Wide Push Up | 4 rounds | 30s | 10s | |
| 2D.Floor Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Decline Barbell Bench Press | 4 rounds | 30s | 10s | |
| 3B.Dumbbell Flyes | 4 rounds | 30s | 10s | |
| 3C.Snow Angel | 4 rounds | 30s | 10s | |
| 3D.Static Levator Scapulae Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
| 4B.Close Grip T-Bar Row | 4 rounds | 30s | 10s | |
| 4C.Push-up | 4 rounds | 30s | 10s | |
| 4D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Barbell Incline Bench Press | 4 rounds | 30s | 10s | |
| 5B.Dumbbell Decline Bench Press | 4 rounds | 30s | 10s | |
| 5C.Suspended Row | 4 rounds | 30s | 10s | |
| 5D.Rhomboids Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Machine Row | 4 rounds | 30s | 10s | |
| 6B.Kettlebell Rotational Clean | 4 rounds | 30s | 10s | |
| 6C.Offset Push Ups | 4 rounds | 30s | 10s | |
| 6D.Behind Head Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/17/2021, UTC
Last Updated: 11/17/2021, UTC
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