3 day 40 min 2 x Dumbbell Bodyweight 1 x Dumbbell Push / Pull / Legs Circuit Workout

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 37 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This is a 3 day Push / Pull / Legs workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Dumbbell Push up
4 rounds30s10s
1B.Standing Dumbbell Press
4 rounds30s10s
1C.Dumbbell Floor Press
4 rounds30s10s
1D.Push-Up Low Back Extension

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Bent Over Dumbbell Tricep Kickback
4 rounds30s10s
2C.Dumbbell Floor Fly
4 rounds30s10s
2D.Chin To Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Standing Dumbbell Triceps Extension
4 rounds30s10s
3B.Man Maker
4 rounds30s10s
3C.Dumbbell Squat To Shoulder Press
4 rounds30s10s
3D.Seated Overhead Triceps Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Alternate Dumbbell Row
4 rounds30s10s
1B.Standing Alternating Dumbbell Curls
4 rounds30s10s
1C.Bent Over Two-Dumbbell Row
4 rounds30s10s
1D.Bent Over Reach to Sky

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Neutral Grip Alternating Dumbbell Row

See Exercise Notes

4 rounds30s10s
2B.Standing Dumbbell Biceps Curl
4 rounds30s10s
2C.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
2D.Thoracic Rotation

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
3B.Standing Concentration Curl
4 rounds30s10s
3C.Standing Cobra
4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Dumbbell Front Squat
4 rounds30s10s
1B.Dumbbell Deadlift
4 rounds30s10s
1C.Walking Dumbbell Lunge

See Exercise Notes

4 rounds30s10s
1D.Overhead Curtsy lunge

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Alternating Dumbbell Lunge
4 rounds30s10s
2B.Single-Leg Romanian Deadlift with Dumbbells

See Exercise Notes

4 rounds30s10s
2C.Dumbbell Lunges

See Exercise Notes

4 rounds30s10s
2D.Piriformis Static Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Side Lunge
4 rounds30s10s
3B.Stiff-Legged Dumbbell Deadlift
4 rounds30s10s
3C.Dumbbell Squat
4 rounds30s10s
3D.Seated Glute Stretch

See Exercise Notes

4 rounds30s10s

Date Created: 2/13/2022, UTC


Last Updated: 2/13/2022, UTC





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