Chest & Back / Shoulders / Arms / Legs / Abs Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 64 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

This is a Muscle Group Split workout plan performed in circuit fashion to help you build muscle, gain strength and lose fat.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Barbell Bench Press
4 rounds30s10s
1B.Cable Standing Fly
4 rounds30s10s
1C.Bent Over Row with Resistance Bands
4 rounds30s10s
1D.Upper Back Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.One-Arm Bent-Over Dumbbell Row
4 rounds30s10s
2B.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
2C.Wide Push Up
4 rounds30s10s
2D.Floor Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Decline Barbell Bench Press
4 rounds30s10s
3B.Dumbbell Flyes
4 rounds30s10s
3C.Snow Angel
4 rounds30s10s
3D.Static Levator Scapulae Stretch

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Kettlebell Ballistic Row
4 rounds30s10s
4B.Close Grip T-Bar Row
4 rounds30s10s
4C.Push-up
4 rounds30s10s
4D.Dynamic Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Barbell Incline Bench Press
4 rounds30s10s
5B.Dumbbell Decline Bench Press
4 rounds30s10s
5C.Suspended Row
4 rounds30s10s
5D.Rhomboids Stretch

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Machine Row
4 rounds30s10s
6B.Kettlebell Rotational Clean
4 rounds30s10s
6C.Offset Push Ups
4 rounds30s10s
6D.Behind Head Chest Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Seated Dumbbell Shoulder Press
4 rounds30s10s
1B.Dumbbell Alternating Front Raise
4 rounds30s10s
1C.Standing Dumbbell Y-raise
4 rounds30s10s
1D.One-Arm Doorway Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Dumbbell Lateral Raise
4 rounds30s10s
2C.TRX Front Raise
4 rounds30s10s
2D.Shoulder Extension Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Seated Dumbbell Arnold Press
4 rounds30s10s
3B.Single Kettlebell Halo
4 rounds30s10s
3C.Rear Delt Press Up
4 rounds30s10s
3D.Shoulder Stretch (Cross Body)

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Standing Alternating Dumbbell Curls
4 rounds30s10s
1B.Alternating Incline Dumbbell Biceps Curl
4 rounds30s10s
1C.Cable Biceps Curl
4 rounds30s10s
1D.Biceps Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Skullcrusher
4 rounds30s10s
2B.Resistance Band Tricep Kickback
4 rounds30s10s
2C.TRX Triceps Pressdown
4 rounds30s10s
2D.Seated Overhead Triceps Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Barbell Biceps Curl
4 rounds30s10s
3B.Standing Concentration Curl
4 rounds30s10s
3C.Standing One Arm Dumbbell Reverse Curl
4 rounds30s10s
3D.Standing Behind-the-Back Bicep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.EZ-Bar Skullcrusher
4 rounds30s10s
4B.Weighted Bench Dip
4 rounds30s10s
4C.Push-Ups - Close Triceps Position
4 rounds30s10s
4D.Tricep Side Stretch

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Standing Hammer Curl
4 rounds30s10s
5B.Resistance Band Bicep Curl
4 rounds30s10s
5C.Seated Dumbbell Biceps Curl
4 rounds30s10s
5D.Seated Biceps Stretch

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Bent Over Dumbbell Tricep Kickback
4 rounds30s10s
6B.Rope Cable Triceps Extension
4 rounds30s10s
6C.Standing Dumbbell Triceps Extension
4 rounds30s10s
6D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Barbell Deadlift
4 rounds30s10s
1B.Barbell Lunge
4 rounds30s10s
1C.Lateral Plyo Squats
4 rounds30s10s
1D.Standing Elevated Quad Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.American Kettlebell Swing
4 rounds30s10s
2B.Romanian Deadlift with Kettlebell
4 rounds30s10s
2C.Kettlebell Seated Calf Raise
4 rounds30s10s
2D.Alternating Knee Tucks

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Barbell Hip Thrust with Bench
4 rounds30s10s
3B.Barbell Standing Leg Calf Raise
4 rounds30s10s
3C.Side Lunge to Squat Jump
4 rounds30s10s
3D.Seated Glute Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Weighted Decline Situp
4 rounds30s10s
1B.Russian Twist
4 rounds30s10s
1C.Sprinter Sit up
4 rounds30s10s
1D.Crunch (arms down)
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Chair Leg Raise
4 rounds30s0s
2B.Side Plank to Reach Under
4 rounds30s10s
2C.V-up
4 rounds30s10s
2D.Crunches
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Suspension Oblique Knee Tucks
4 rounds30s10s
3B.Flutter Kicks
4 rounds30s10s
3C.Bicycle Crunch
4 rounds30s10s
3D.Plank
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell Side Bend
4 rounds30s10s
4B.Toe Touchers
4 rounds30s10s
4C.Suspension Rollout
4 rounds30s10s
4D.T-Plank
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Kneeling Cable Crunch
4 rounds30s10s
5B.Cable Twist
4 rounds30s10s
5C.Butterfly Sit-up
4 rounds30s10s
5D.Shoulder Tap
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Toes to Bar
4 rounds30s10s
6B.Suspended Crunch
4 rounds30s10s
6C.Dumbbell Overhead Sit Up
4 rounds30s10s
6D.Side Plank
4 rounds30s10s

Date Created: 11/24/2021, UTC


Last Updated: 12/3/2021, UTC





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