Super Set Circuit Fat Loss Workout

By Myworkouts

	Intermediate (2-3 years)
	118 minutes/day
	Fat Loss, Build Muscle
	Bodyweight, Barbell, Squat Rack, Other, 2 x Dumbbell, Incline Bench, 1 x Dumbbell, Flat Bench, Weight Plate Show More

Average Exertion

Average Cardio Intensity

This workout incorporates supersets in order to maximize fat loss in a short amount of time. When it comes to efficiency, supersets are king. With supersets, you perform two or more exercises sets back to back before resting. This type of training places a greater strain on your muscles and your cardiovascular system in a short amount of time, which is terrific for fat loss and muscle growth. With 11 different superset circuits, this workout is perfect for advanced fitness junkees looking for a real challenge.

Description

Day 1 - Super Set Circuit Fat Loss Workout

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Bodyweight Jump Squat	3 rounds	10-15 reps	0s
1B.Barbell Back Squat	3 rounds	10-15 reps	0s
1C.Bodyweight Jump Squat	3 rounds	10-15 reps	0s
1D.Barbell Back Squat	3 rounds	10-15 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Weighted Squat	3 rounds	10-15 reps	0s
2B.Bodyweight Side Lunge	3 rounds	10 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Push-up	3 rounds	10-15 reps	0s
3B.Steam Engine	3 rounds	10 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Barbell Biceps Curl See Exercise Notes	3 rounds	10-15 reps	0s
4B.Standing Hammer Curl See Exercise Notes	3 rounds	10 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Incline Bench Barbell Row See Exercise Notes	3 rounds	10-15 reps	0s
5B.Mountain Climber	3 rounds	10-25s	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Dumbbell Lunges See Exercise Notes	3 rounds	10-12 reps	0s
6B.Bodyweight Side Lunge	3 rounds	10-15 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Bent Over Barbell Row	3 rounds	10-12 reps	0s
7B.High Knee Run	3 rounds	20-30s	60s
Circuit #8 - 3 rounds Rest 60s between rounds
8A.One-Arm Dumbbell Concentration Curl	3 rounds	10-15 reps	0s
8B.Bodyweight Jump Squat	3 rounds	10 reps	60s
Circuit #9 - 3 rounds Rest 60s between rounds
9A.Dumbbell Flyes	3 rounds	10-15 reps	0s
9B.Floor Crunch (legs on bench)	3 rounds	10-20 reps	60s
Circuit #10 - 3 rounds Rest 60s between rounds
10A.Standing Hammer Curl	3 rounds	10-15 reps	0s
10B.Jumping Jack	3 rounds	30-60 reps	60s
Circuit #11 - 2 rounds Rest 60s between rounds
11A.Dumbbell Lunges See Exercise Notes	2 rounds	10-12 reps	0s
11B.Single-Leg Donkey Calf Raise See Exercise Notes	2 rounds	10-15 reps	60s

Date Created: 6/23/2018, UTC

Last Updated: 9/20/2021, UTC

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