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

By Myworkouts

	Intermediate (2-3 years)
	59 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 2 x Dumbbell, Bodyweight, Decline Bench, Suspension (TRX), Incline Bench, 1 x Kettlebell, Smith Machine, 1 x Dumbbell, Squat Rack, Towel (Large), Single Grip Handle Strap, Straight Bar Attachment, Handle Resistance Bands, EZ Bar, Weight Plate, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

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

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Bench Press	4 rounds	30s	10s
1B.Cable Standing Fly	4 rounds	30s	10s
1C.Standing Dumbbell Y-raise	4 rounds	30s	10s
1D.One-Arm Doorway Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Seated Dumbbell Shoulder Press	4 rounds	30s	10s
2B.Dumbbell Alternating Front Raise	4 rounds	30s	10s
2C.Wide Push Up	4 rounds	30s	10s
2D.Floor Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Decline Barbell Bench Press	4 rounds	30s	10s
3B.Dumbbell Flyes	4 rounds	30s	10s
3C.TRX Front Raise	4 rounds	30s	10s
3D.Shoulder Extension Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Push Press	4 rounds	30s	10s
4B.Dumbbell Lateral Raise	4 rounds	30s	10s
4C.Push Up	4 rounds	30s	10s
4D.Dynamic Chest Stretch	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Barbell Incline Bench Press	4 rounds	30s	10s
5B.Dumbbell Decline Bench Press	4 rounds	30s	10s
5C.Rear Delt Press Up	4 rounds	30s	10s
5D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Seated Dumbbell Arnold Press	4 rounds	30s	10s
6B.Single Kettlebell Halo	4 rounds	30s	10s
6C.Offset Push Ups	4 rounds	30s	10s
6D.Behind Head Chest 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.Suspension Trainer Row	4 rounds	30s	10s
1C.Underhand Inverted Row	4 rounds	30s	10s
1D.Floor Lat Stretch 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.Renegade Row	4 rounds	30s	10s
2C.Inverted Row	4 rounds	30s	10s
2D.Bent Over Towel Iso Hold 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.TRX Y Flye	4 rounds	30s	10s
3C.TRX Scarecrow	4 rounds	30s	10s
3D.Towel Scapular Pulldown	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Swing	4 rounds	30s	10s
1B.Explosive Kettlebell Deadlift	4 rounds	30s	10s
1C.Bodyweight Lunge	4 rounds	30s	10s
1D.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Front Squat	4 rounds	30s	10s
2B.Dumbbell Straight-Leg Deadlift	4 rounds	30s	10s
2C.Dumbbell Calf Raises	4 rounds	30s	10s
2D.Squat Pulse Jumps See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Rear Lunge	4 rounds	30s	10s
3B.Cable Sumo Squat	4 rounds	30s	10s
3C.Split Jacks	4 rounds	30s	10s
3D.Floor Calf Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
1B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
1C.Cable Biceps Curl	4 rounds	30s	10s
1D.Biceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Skullcrusher	4 rounds	30s	10s
2B.Resistance Band Tricep Kickback	4 rounds	30s	10s
2C.TRX Triceps Pressdown	4 rounds	30s	10s
2D.Seated Overhead Triceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Biceps Curl	4 rounds	30s	10s
3B.Standing Concentration Curl	4 rounds	30s	10s
3C.Standing One Arm Dumbbell Reverse Curl	4 rounds	30s	10s
3D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.EZ-Bar Skullcrusher	4 rounds	30s	10s
4B.Weighted Bench Dip	4 rounds	30s	10s
4C.Push-Ups - Close Triceps Position	4 rounds	30s	10s
4D.Tricep Side Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Standing Hammer Curl	4 rounds	30s	10s
5B.Resistance Band Bicep Curl	4 rounds	30s	10s
5C.Seated Dumbbell Biceps Curl	4 rounds	30s	10s
5D.Seated Biceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
6B.Rope Cable Triceps Extension	4 rounds	30s	10s
6C.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
6D.Standing Overhead Tricep Stretch See Exercise Notes	4 rounds	30s	10s

Date Created: 11/24/2021, UTC

Last Updated: 11/24/2021, UTC

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