Free personalized workout plan

2-Days per week Upper/Lower Circuit Strength Training Plan

By Myworkouts

Experience
Intermediate (2-3 years)
Time
27 minutes/day | 2 days/week
Good for
Fat Loss, Gain Strength, Lose Weight, Build Muscle
Equipment
2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Straight Bar Attachment, Rope Cable Machine, Tricep Rope Attachment, Row Cable Machine, Single Grip Handle Strap, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Kettlebell, Thigh Hip Abduction Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Leg Press Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Upper Body Day

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Circuit
Dumbbell Bench Press
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Seated Dumbbell Shoulder Press
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Bench Dip
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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No media available

4 sets, 30s, (rest 10s)
Treat as active recovery. Do with Bodyweight. Can do on the floor or on the bench.
Time between exercises: 60s
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Circuit
One-Arm Bent-Over Dumbbell Row
4 sets, 30s, (rest 10s)
Left
Time between exercises: 10s
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One-Arm Bent-Over Dumbbell Row
4 sets, 30s, (rest 10s)
Right
Time between exercises: 10s
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Standing Dumbbell Biceps Curl
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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No media available

4 sets, 30s, (rest 10s)
Treat as active recovery. Alternate Left side and Right Side
Time between exercises: 60s
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Circuit
Cable Standing Fly
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Upright Cable Row
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Straight Bar Tricep Extension
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Kneeling Cable Crunch
4 sets, 30s, (rest 10s)
Time between exercises: 60s
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Circuit
Cable Straight Back Seated Row
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Lat Pulldown
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Cable Biceps Curl
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Plank
4 sets, 30s, (rest 10s)
Treat as active recovery.
Time between exercises: 60s
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Lower Body Day

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Circuit
Kettlebell Swing
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Kettlebell Goblet Squat
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Romanian Deadlift with Kettlebell
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Sit Up
4 sets, 30s, (rest 10s)
Time between exercises: 60s
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Circuit
Kettlebell Deadlift
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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No media available

4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Kettlebell Overhead Squat
4 sets, 30s, (rest 10s)
Time between exercises: 10s
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Mountain Climber
4 sets, 30s, (rest 10s)
Time between exercises: 60s
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Circuit
Lever Seated Hip Abduction
4 sets, 12 reps, (rest 60s)
Left
Time between exercises: 10s
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Lever Seated Hip Abduction
4 sets, 12 reps, (rest 60s)
Right
Time between exercises: 60s
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Circuit
Leg Extensions
4 sets, 12 reps, (rest 60s)
Time between exercises: 10s
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Seated Leg Curl
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Lever Seated Leg Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 10s
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Lever Seated Calf Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 20:39:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:39:01 GMT+0000 (Coordinated Universal Time)

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