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

By Myworkouts

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

Average Exertion

Average Cardio Intensity

This is a Muscle Group Split workout plan performed in circuit fashion to help you build muscle, gain strength and lose fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

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.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.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.Dumbbell Push Press	4 rounds	30s	10s
2B.Dumbbell Lateral Raise	4 rounds	30s	10s
2C.TRX Front Raise	4 rounds	30s	10s
2D.Shoulder Extension Stretch 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.Rear Delt Press Up	4 rounds	30s	10s
3D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
1B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
1C.Cable Biceps Curl	4 rounds	30s	10s
1D.Biceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Skullcrusher	4 rounds	30s	10s
2B.Resistance Band Tricep Kickback	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 Biceps Curl	4 rounds	30s	10s
3B.Standing Concentration Curl	4 rounds	30s	10s
3C.Standing One Arm Dumbbell Reverse Curl	4 rounds	30s	10s
3D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.EZ-Bar Skullcrusher	4 rounds	30s	10s
4B.Weighted Bench Dip	4 rounds	30s	10s
4C.Push-Ups - Close Triceps Position	4 rounds	30s	10s
4D.Tricep Side Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Standing Hammer Curl	4 rounds	30s	10s
5B.Resistance Band Bicep Curl	4 rounds	30s	10s
5C.Seated Dumbbell Biceps Curl	4 rounds	30s	10s
5D.Seated Biceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
6B.Rope Cable Triceps Extension	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.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

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Weighted Decline Situp	4 rounds	30s	10s
1B.Russian Twist	4 rounds	30s	10s
1C.Sprinter Sit up	4 rounds	30s	10s
1D.Crunch (arms down)	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Chair Leg Raise	4 rounds	30s	0s
2B.Side Plank to Reach Under	4 rounds	30s	10s
2C.V-up	4 rounds	30s	10s
2D.Crunches	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Suspension Oblique Knee Tucks	4 rounds	30s	10s
3B.Flutter Kicks	4 rounds	30s	10s
3C.Bicycle Crunch	4 rounds	30s	10s
3D.Plank	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Side Bend	4 rounds	30s	10s
4B.Toe Touchers	4 rounds	30s	10s
4C.Suspension Rollout	4 rounds	30s	10s
4D.T-Plank	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Kneeling Cable Crunch	4 rounds	30s	10s
5B.Cable Twist	4 rounds	30s	10s
5C.Butterfly Sit-up	4 rounds	30s	10s
5D.Shoulder Tap	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Toes to Bar	4 rounds	30s	10s
6B.Suspended Crunch	4 rounds	30s	10s
6C.Dumbbell Overhead Sit Up	4 rounds	30s	10s
6D.Side Plank	4 rounds	30s	10s

Date Created: 11/24/2021, UTC

Last Updated: 12/3/2021, UTC

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