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

By Myworkouts

	Advanced (3+ years)
	55 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, Bodyweight, Incline Bench, 2 x Dumbbell, Decline Bench, Suspension (TRX), Smith Machine, 1 x Dumbbell, Squat Rack, Towel (Large), 1 x Kettlebell, Straight Bar Attachment, Handle Resistance Bands, EZ Bar, Weight Plate, Tricep Rope Attachment, Vertical Knee Raise, Single Grip Handle Strap, Pull up bar Show More

Average Exertion

Average Cardio Intensity

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

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.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.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.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: 12/3/2021, UTC

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