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

By Myworkouts

	Advanced (3+ years)
	71 minutes/day \| 5 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina
	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, Handle Resistance Bands, EZ Bar, Weight Plate, Straight Bar Attachment, Vertical Knee Raise, Tricep Rope Attachment, Single Grip Handle Strap, Pull up bar, Smith Machine, 2 x Kettlebell Show More

Average Exertion

Average Cardio Intensity

This is a Muscle Group Split workout routine performed in circuit fashion in order to build muscle, gain strength and lose body fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

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.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

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Seated Dumbbell Shoulder Press	4 rounds	30s	10s
1B.Dumbbell Alternating Front Raise	4 rounds	30s	10s
1C.Seated Alternating Dumbbell Biceps Curl	4 rounds	30s	10s
1D.Alternating Incline Dumbbell Biceps Curl See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Push Press	4 rounds	30s	10s
2B.Dumbbell Lateral Raise	4 rounds	30s	10s
2C.Dumbbell Skullcrusher	4 rounds	30s	10s
2D.Resistance Band Tricep Kickback See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Seated Dumbbell Arnold Press	4 rounds	30s	10s
3B.Single Kettlebell Halo	4 rounds	30s	10s
3C.Standing Hammer Curl	4 rounds	30s	10s
3D.Resistance Band Bicep Curl See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Standing Dumbbell Y-raise	4 rounds	30s	0s
4B.Dumbbell Lateral Raise	4 rounds	30s	10s
4C.EZ-Bar Skullcrusher	4 rounds	30s	10s
4D.Weighted Bench Dip See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Standing Barbell Military Press (AKA Overhead Press)	4 rounds	30s	10s
5B.Single Kettlebell Halo	4 rounds	30s	10s
5C.Cable Biceps Curl	4 rounds	30s	10s
5D.Seated Dumbbell Biceps Curl See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Arnold Press	4 rounds	30s	10s
6B.Rear Delt Raise	4 rounds	30s	10s
6C.TRX Triceps Pressdown	4 rounds	30s	10s
6D.Seated Overhead Triceps 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

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Close Grip Kettlebell Push Up	4 rounds	30s	10s
1B.Single Kettlebell Halo	4 rounds	30s	10s
1C.TRX Triceps Pressdown	4 rounds	30s	10s
1D.Chest And Front Of Shoulder Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Renegade Row	4 rounds	30s	10s
2B.Standing Hammer Curl	4 rounds	30s	10s
2C.Underhand Inverted Row	4 rounds	30s	10s
2D.Cat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Front Raise	4 rounds	30s	10s
3B.Dumbbell Skullcrusher	4 rounds	30s	10s
3C.Dead Stop Push Up	4 rounds	30s	10s
3D.Floor I Raise See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Bent Over Kettlebell Row	4 rounds	30s	10s
4B.Alternate Hammer Curl	4 rounds	30s	10s
4C.Suspension Twisting One Arm Row	4 rounds	30s	10s
4D.Kneeling Spine Wave See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.EZ-Bar Skullcrusher	4 rounds	30s	10s
5B.Suspension Chest Press	4 rounds	30s	10s
5C.Rear Delt Press Up	4 rounds	30s	10s
5D.Standing Overhead Tricep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Kettlebell Ballistic Row	4 rounds	30s	10s
6B.Standing Dumbbell Reverse Curl	4 rounds	30s	10s
6C.TRX Scarecrow	4 rounds	30s	10s
6D.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Deadlift	4 rounds	30s	10s
1B.Barbell Lunge	4 rounds	30s	10s
1C.Lateral Plyo Squats	4 rounds	30s	10s
1D.Standing Elevated Quad Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.American Kettlebell Swing	4 rounds	30s	10s
2B.Romanian Deadlift with Kettlebell	4 rounds	30s	10s
2C.Kettlebell Seated Calf Raise	4 rounds	30s	10s
2D.Alternating Knee Tucks See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Hip Thrust with Bench	4 rounds	30s	10s
3B.Barbell Standing Leg Calf Raise	4 rounds	30s	10s
3C.Side Lunge to Squat Jump	4 rounds	30s	10s
3D.Seated Glute Stretch See Exercise Notes	4 rounds	30s	10s

Date Created: 11/24/2021, UTC

Last Updated: 12/3/2021, UTC

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