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

By Myworkouts

	Advanced (3+ years)
	57 minutes/day \| 4 days/week
	Build Muscle, Gain Strength, Increase Stamina
	Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Incline Bench, 2 x Dumbbell, Decline Bench, Suspension (TRX), Smith Machine, 1 x Dumbbell, Squat Rack, Towel (Large), Handle Resistance Bands, 1 x Kettlebell, EZ Bar, Weight Plate, Straight Bar Attachment, Vertical Knee Raise, Tricep Rope Attachment, Single Grip Handle Strap, Pull up bar Show More

Average Exertion

Average Cardio Intensity

This is a Muscle Group Split workout in circuit training fashion to help you gain strength, build muscle and increase stamina.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

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.Push-up	4 rounds	30s	10s
1D.Dynamic Chest Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Incline Bench Press	4 rounds	30s	0s
2B.Dumbbell Decline Bench Press	4 rounds	30s	10s
2C.Wide Push Up	4 rounds	30s	10s
2D.Floor Chest Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Decline Barbell Bench Press	4 rounds	30s	10s
3B.Dumbbell Floor Fly	4 rounds	30s	10s
3C.Offset Push Ups	4 rounds	30s	10s
3D.Behind Head Chest Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Alternate Dumbbell Row	4 rounds	30s	10s
1B.Suspension Trainer Row	4 rounds	30s	10s
1C.Underhand Inverted Row	4 rounds	30s	10s
1D.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Barbell Row	4 rounds	30s	10s
2B.Renegade Row	4 rounds	30s	10s
2C.Inverted Row	4 rounds	30s	10s
2D.Bent Over Towel Iso Hold See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
3B.TRX Y Flye	4 rounds	30s	10s
3C.TRX Scarecrow	4 rounds	30s	10s
3D.Towel Scapular Pulldown	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

Date Created: 11/24/2021, UTC

Last Updated: 11/24/2021, UTC

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