Chest & Back Circuit Training

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Experience Intermediate (2-3 years)
Time 96 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

This circuit workout plan targets:

  • Chest
  • Back


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Description


Day 1 - Chest, Back (Upper), Lats, Neck, Traps

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Upper Back Stretch demonstrationPlay Upper Back Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Wide Push Up demonstrationPlay Wide Push Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Chest Stretch demonstrationPlay Floor Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Snow Angel
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Static Levator Scapulae Stretch demonstrationPlay Static Levator Scapulae Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Kettlebell Ballistic Row demonstrationPlay Kettlebell Ballistic Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Close Grip T-Bar Row
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dynamic Chest Stretch demonstrationPlay Dynamic Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspended Row demonstrationPlay Suspended Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rhomboids Stretch demonstrationPlay Rhomboids Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Machine Row demonstrationPlay Machine Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Rotational Clean demonstrationPlay Kettlebell Rotational Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Offset Push Ups demonstrationPlay Offset Push Ups demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Behind Head Chest Stretch demonstrationPlay Behind Head Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/17/2021, UTC


Last Updated: 11/17/2021, UTC

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