Chest & Triceps Circuit Training

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 81 minutes/day
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

This circuit workout plan targets:

  • Chest
  • Tricep


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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

Date Created: 11/17/2021, UTC


Last Updated: 11/17/2021, UTC





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