Chest & Shoulders / Back & Arms / 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, 2 x Dumbbell, Bodyweight, Decline Bench, Suspension (TRX), Incline Bench, 1 x Kettlebell, 1 x Dumbbell, Loop Bands, T-Bar Row Machine, Row Machine, Tricep Rope Attachment, Handle Resistance Bands, 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.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.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.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.Push Up	4 rounds	30s	10s
4D.Dynamic Chest Stretch	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.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.Seated Dumbbell Arnold Press	4 rounds	30s	10s
6B.Single Kettlebell Halo	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.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

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: 11/23/2021, UTC

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