3 day 40 min Push / Pull / Legs Circuit Workout

By Myworkouts

	Advanced (3+ years)
	37 minutes/day \| 3 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	1 x Dumbbell, Barbell, Weight Plate, Bodyweight, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

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

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Shoulder Tap Push-up with Dumbbell Pull Across	4 rounds	30s	10s
1B.Standing Barbell Military Press (AKA Overhead Press)	4 rounds	30s	10s
1C.Weighted Close Grip Push-up	4 rounds	30s	10s
1D.Push-Up Low Back Extension See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Push Press	4 rounds	30s	10s
2B.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
2C.Weighted Pushup	4 rounds	30s	10s
2D.Chin To Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
3B.Barbell Deadlift To Pushup	4 rounds	30s	10s
3C.Single-Arm Standing Dumbbell Shoulder Press See Exercise Notes	4 rounds	30s	10s
3D.Seated Overhead Triceps 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.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
1C.Hollow Hold with DB Pullover	4 rounds	30s	10s
1D.Bent Over Reach to Sky 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.Barbell Biceps Curl	4 rounds	30s	10s
2C.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes	4 rounds	30s	10s
2D.Thoracic Rotation 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.Standing Concentration Curl	4 rounds	30s	10s
3C.Barbell Underhand Bent-over Row	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Plie Dumbbell Squat	4 rounds	30s	10s
1B.Dumbbell Deadlift	4 rounds	30s	10s
1C.Weighted Front Squat	4 rounds	30s	10s
1D.Overhead Curtsy lunge See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	10s
2B.Barbell Deadlift	4 rounds	30s	10s
2C.Barbell Lunge See Exercise Notes	4 rounds	30s	10s
2D.Piriformis Static Stretch See Exercise Notes	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.Goblet Squat	4 rounds	30s	10s
3D.Seated Glute Stretch See Exercise Notes	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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