Chest & Shoulders Circuit Training

By Myworkouts

	Intermediate (2-3 years)
	81 minutes/day
	Build Muscle, Gain Strength, Increase Stamina
	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 Show More

Average Exertion

Average Cardio Intensity

This circuit workout plan targets:

Description

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

Date Created: 11/17/2021, UTC

Last Updated: 11/19/2021, UTC

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