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

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 57 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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30%

This is a Muscle Group Split workout in circuit training fashion to help you gain strength, build muscle and increase stamina.

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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.Push-up
4 rounds30s10s
1D.Dynamic Chest Stretch
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Barbell Incline Bench Press
4 rounds30s0s
2B.Dumbbell Decline Bench Press
4 rounds30s10s
2C.Wide Push Up
4 rounds30s10s
2D.Floor Chest Stretch
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Decline Barbell Bench Press
4 rounds30s10s
3B.Dumbbell Floor Fly
4 rounds30s10s
3C.Offset Push Ups
4 rounds30s10s
3D.Behind Head Chest Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Alternate Dumbbell Row
4 rounds30s10s
1B.Suspension Trainer Row
4 rounds30s10s
1C.Underhand Inverted Row
4 rounds30s10s
1D.Floor Lat Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Bent Over Barbell Row
4 rounds30s10s
2B.Renegade Row
4 rounds30s10s
2C.Inverted Row
4 rounds30s10s
2D.Bent Over Towel Iso Hold

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
3B.TRX Y Flye
4 rounds30s10s
3C.TRX Scarecrow
4 rounds30s10s
3D.Towel Scapular Pulldown
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.Seated Alternating Dumbbell Biceps Curl
4 rounds30s10s
1D.Alternating Incline Dumbbell Biceps Curl

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Dumbbell Lateral Raise
4 rounds30s10s
2C.Dumbbell Skullcrusher
4 rounds30s10s
2D.Resistance Band Tricep Kickback

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.Standing Hammer Curl
4 rounds30s10s
3D.Resistance Band Bicep Curl

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Standing Dumbbell Y-raise
4 rounds30s0s
4B.Dumbbell Lateral Raise
4 rounds30s10s
4C.EZ-Bar Skullcrusher
4 rounds30s10s
4D.Weighted Bench Dip

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.Cable Biceps Curl
4 rounds30s10s
5D.Seated Dumbbell Biceps Curl

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.TRX Triceps Pressdown
4 rounds30s10s
6D.Seated Overhead Triceps Stretch

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.Weighted Decline Situp
4 rounds30s10s
1D.Russian Twist
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Alternating Dumbbell Lunge
4 rounds30s10s
2B.Kettlebell Sumo Deadlift
4 rounds30s10s
2C.Chair Leg Raise
4 rounds30s10s
2D.Side Plank to Reach Under
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.Suspension Oblique Knee Tucks
4 rounds30s10s
3D.Flutter Kicks
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.American Kettlebell Swing
4 rounds30s10s
4B.Romanian Deadlift with Kettlebell
4 rounds30s10s
4C.Dumbbell Side Bend
4 rounds30s10s
4D.Toe Touchers
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Barbell Hip Thrust with Bench
4 rounds30s10s
5B.Barbell Standing Leg Calf Raise
4 rounds30s10s
5C.Kneeling Cable Crunch
4 rounds30s10s
5D.Cable Twist
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
6B.Dumbbell Calf Raises
4 rounds30s10s
6C.Toes to Bar
4 rounds30s10s
6D.Suspended Crunch
4 rounds30s10s

Date Created: 11/24/2021, UTC


Last Updated: 11/24/2021, UTC





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