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

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Experience Intermediate (2-3 years)
Time 71 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

This is a 4 day Muscle Group Split workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description


Day 1 - Chest & Shoulders Circuit Training

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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
Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
One-Arm Doorway Stretch demonstrationPlay One-Arm Doorway Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise 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
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Floor Chest Stretch demonstrationPlay Floor Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
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
TRX Front Raise demonstrationPlay TRX Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Extension Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push Up
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)
Time between exercises: 0s
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
Rear Delt Press Up demonstrationPlay Rear Delt Press Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Stretch (Cross Body) demonstrationPlay Shoulder Stretch (Cross Body) demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Seated Dumbbell Arnold Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo 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: 0s
Show Alternative Exercises

Day 2 - Back Circuit Training

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Circuit
Alternate Dumbbell Row demonstrationPlay Alternate Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Trainer Row demonstrationPlay Suspension Trainer Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Underhand Inverted Row demonstrationPlay Underhand Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Lat Stretch demonstrationPlay Floor Lat Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Towel Iso Hold
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
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
TRX Y Flye demonstrationPlay TRX Y Flye demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Scarecrow demonstrationPlay TRX Scarecrow demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Towel Scapular Pulldown
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Lower Body Circuit Training

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Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Explosive Kettlebell Deadlift demonstrationPlay Explosive Kettlebell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Knee To Chest demonstrationPlay Knee To Chest demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Front Squat demonstrationPlay Barbell Front Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Straight-Leg Deadlift demonstrationPlay Dumbbell Straight-Leg Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse Jumps demonstrationPlay Squat Pulse Jumps demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Sumo Squat demonstrationPlay Cable Sumo Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Split Jacks demonstrationPlay Split Jacks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Calf Stretch demonstrationPlay Floor Calf Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 4 - Arms Circuit Training

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Circuit
Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Skullcrusher demonstrationPlay Dumbbell Skullcrusher demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Tricep Kickback
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Triceps Pressdown demonstrationPlay TRX Triceps Pressdown demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Overhead Triceps Stretch demonstrationPlay Seated Overhead Triceps Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing One Arm Dumbbell Reverse Curl demonstrationPlay Standing One Arm Dumbbell Reverse Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Behind-the-Back Bicep Stretch demonstrationPlay Standing Behind-the-Back Bicep Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Weighted Bench Dip demonstrationPlay Weighted Bench Dip demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-Ups - Close Triceps Position demonstrationPlay Push-Ups - Close Triceps Position demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Tricep Side Stretch demonstrationPlay Tricep Side Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Biceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Overhead Tricep Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/24/2021, UTC


Last Updated: 11/24/2021, UTC

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