By Myworkouts
Intermediate (2-3 years) | |
70 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, Suspension (TRX), Bodyweight, EZ Bar, Weight Plate, Decline Bench, 2 x Dumbbell, Tricep Rope Attachment, Incline Bench, 1 x Dumbbell, Handle Resistance Bands, Straight Bar Attachment, Loop Bands, 1 x Kettlebell, T-Bar Row Machine, Chair, Row Machine, Vertical Knee Raise, Single Grip Handle Strap Show More |
Average Exertion | Average Cardio Intensity |
Description |
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.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
1D.Seated Overhead Triceps Stretch | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.EZ-Bar Skullcrusher | 4 rounds | 30s | 10s | |
2B.Weighted Bench Dip | 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.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
3D.Tricep Side Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
4B.Rope Cable Triceps Extension | 4 rounds | 30s | 10s | |
4C.Push-up | 4 rounds | 30s | 10s | |
4D.Dynamic Chest Stretch See Exercise Notes | 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.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
5D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Dumbbell Skullcrusher | 4 rounds | 30s | 10s | |
6B.Resistance Band Tricep Kickback | 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.One-Arm Bent-Over Dumbbell Row | 4 rounds | 30s | 10s | |
1B.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
1C.Cable Biceps Curl | 4 rounds | 30s | 10s | |
1D.Biceps Stretch | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
2B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
2C.Bent Over Row with Resistance Bands | 4 rounds | 30s | 10s | |
2D.Upper Back Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
3B.Close Grip T-Bar Row | 4 rounds | 30s | 10s | |
3C.Standing 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.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
4B.Standing Concentration Curl | 4 rounds | 30s | 10s | |
4C.Snow Angel | 4 rounds | 30s | 10s | |
4D.Static Levator Scapulae Stretch | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Machine Row | 4 rounds | 30s | 10s | |
5B.Kettlebell Rotational Clean | 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.Standing Hammer Curl | 4 rounds | 30s | 10s | |
6B.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
6C.Suspended Row | 4 rounds | 30s | 10s | |
6D.Rhomboids Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
1B.Dumbbell Alternating Front Raise | 4 rounds | 30s | 10s | |
1C.Chair Leg Raise | 4 rounds | 30s | 10s | |
1D.Side Plank to Reach Under | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
2C.Suspension Oblique Knee Tucks | 4 rounds | 30s | 10s | |
2D.Flutter Kicks See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Seated Dumbbell Arnold Press | 4 rounds | 30s | 10s | |
3B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
3C.V-up | 4 rounds | 30s | 10s | |
3D.Crunches See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
4B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
4C.Dumbbell Overhead Sit Up | 4 rounds | 30s | 10s | |
4D.Side Plank See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Standing Barbell Military Press (AKA Overhead Press) | 4 rounds | 30s | 10s | |
5B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
5C.Kneeling Cable Crunch | 4 rounds | 30s | 10s | |
5D.Cable Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Arnold Press | 4 rounds | 30s | 10s | |
6B.Rear Delt Raise | 4 rounds | 30s | 10s | |
6C.Butterfly Sit-up | 4 rounds | 30s | 10s | |
6D.Shoulder Tap See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
1B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
1C.Isometric-Explosive Bodyweight Jump Squat | 4 rounds | 30s | 10s | |
1D.Lunge Twist | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
2B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
2C.Bench Jump | 4 rounds | 30s | 10s | |
2D.World's Greatest Stretch | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Alternating Side Lunge | 4 rounds | 30s | 10s | |
3B.Stiff-Legged Barbell Deadlift | 4 rounds | 30s | 10s | |
3C.Quadruped Leg Raise | 4 rounds | 30s | 10s | |
3D.Squat Reach | 4 rounds | 30s | 10s |
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