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

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 70 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



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.TRX Triceps Pressdown
4 rounds30s10s
1D.Seated Overhead Triceps Stretch
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.EZ-Bar Skullcrusher
4 rounds30s10s
2B.Weighted Bench Dip
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.Push-Ups - Close Triceps Position
4 rounds30s10s
3D.Tricep Side Stretch

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Bent Over Dumbbell Tricep Kickback
4 rounds30s10s
4B.Rope Cable Triceps Extension
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.Standing Dumbbell Triceps Extension
4 rounds30s10s
5D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Dumbbell Skullcrusher
4 rounds30s10s
6B.Resistance Band Tricep Kickback
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.One-Arm Bent-Over Dumbbell Row
4 rounds30s10s
1B.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
1C.Cable Biceps Curl
4 rounds30s10s
1D.Biceps Stretch
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Standing Alternating Dumbbell Curls
4 rounds30s10s
2B.Alternating Incline Dumbbell Biceps Curl
4 rounds30s10s
2C.Bent Over Row with Resistance Bands
4 rounds30s10s
2D.Upper Back Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Ballistic Row
4 rounds30s10s
3B.Close Grip T-Bar Row
4 rounds30s10s
3C.Standing 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.Barbell Biceps Curl
4 rounds30s10s
4B.Standing Concentration Curl
4 rounds30s10s
4C.Snow Angel
4 rounds30s10s
4D.Static Levator Scapulae Stretch
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Machine Row
4 rounds30s10s
5B.Kettlebell Rotational Clean
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.Standing Hammer Curl
4 rounds30s10s
6B.Resistance Band Bicep Curl
4 rounds30s10s
6C.Suspended Row
4 rounds30s10s
6D.Rhomboids 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.Chair Leg Raise
4 rounds30s10s
1D.Side Plank to Reach Under
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Dumbbell Lateral Raise
4 rounds30s10s
2C.Suspension Oblique Knee Tucks
4 rounds30s10s
2D.Flutter Kicks

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.V-up
4 rounds30s10s
3D.Crunches

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Standing Dumbbell Y-raise
4 rounds30s10s
4B.Dumbbell Lateral Raise
4 rounds30s10s
4C.Dumbbell Overhead Sit Up
4 rounds30s10s
4D.Side Plank

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Standing Barbell Military Press (AKA Overhead Press)
4 rounds30s10s
5B.Single Kettlebell Halo
4 rounds30s10s
5C.Kneeling Cable Crunch
4 rounds30s10s
5D.Cable Twist

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Arnold Press
4 rounds30s10s
6B.Rear Delt Raise
4 rounds30s10s
6C.Butterfly Sit-up
4 rounds30s10s
6D.Shoulder Tap

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s10s
1B.Dumbbell Deadlift
4 rounds30s10s
1C.Isometric-Explosive Bodyweight Jump Squat
4 rounds30s10s
1D.Lunge Twist
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Alternating Dumbbell Lunge
4 rounds30s10s
2B.Kettlebell Sumo Deadlift
4 rounds30s10s
2C.Bench Jump
4 rounds30s10s
2D.World's Greatest Stretch
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Side Lunge
4 rounds30s10s
3B.Stiff-Legged Barbell Deadlift
4 rounds30s10s
3C.Quadruped Leg Raise
4 rounds30s10s
3D.Squat Reach
4 rounds30s10s

Date Created: 11/24/2021, UTC


Last Updated: 11/24/2021, UTC





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