Chest & Triceps / Back & Biceps / Shoulders & Abs / Legs Circuit Workout Plan

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Experience Intermediate (2-3 years)
Time 83 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 & Triceps 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
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)
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
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: 0s
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes 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
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
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: 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
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
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
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 & Biceps Circuit Training

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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
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)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Standing Alternating Dumbbell Curls demonstrationPlay Standing Alternating Dumbbell Curls demonstration
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
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: 0s
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
Standing Dumbbell Reverse Curl demonstrationPlay Standing 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
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
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)
Time between exercises: 0s
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
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
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
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: 0s
Show Alternative Exercises

Day 3 - Shoulders & Abs Circuit Training

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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
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Plank to Reach Under
4 sets, 30s, (rest 60s)
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
Suspension Oblique Knee Tucks demonstrationPlay Suspension Oblique Knee Tucks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Flutter Kicks demonstrationPlay Flutter Kicks 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
V-up demonstrationPlay V-up demonstration
3C. V-up
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise 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
Dumbbell Overhead Sit Up demonstrationPlay Dumbbell Overhead Sit Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
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
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Butterfly Sit-up demonstrationPlay Butterfly Sit-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 4 - Lower Body Circuit Training

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Circuit
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Isometric-Explosive Bodyweight Jump Squat demonstrationPlay Isometric-Explosive Bodyweight Jump Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Lunge Twist demonstrationPlay Lunge Twist demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Sumo Deadlift demonstrationPlay Kettlebell Sumo Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bench Jump demonstrationPlay Bench Jump demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
World's Greatest Stretch demonstrationPlay World's Greatest Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Quadruped Leg Raise demonstrationPlay Quadruped Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Reach demonstrationPlay Squat Reach demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/24/2021, UTC


Last Updated: 11/24/2021, UTC

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