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

By Myworkouts

	Advanced (3+ years)
	53 minutes/day \| 6 days/week
	Build Muscle, Fat Loss, Tone Body, Athletic Performance
	Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Incline Bench, 2 x Dumbbell, Decline Bench, Suspension (TRX), Smith Machine, 1 x Dumbbell, Squat Rack, Towel (Large), 1 x Kettlebell, Straight Bar Attachment, Handle Resistance Bands, EZ Bar, Weight Plate, Tricep Rope Attachment, 2 x Kettlebell, Sliding Disc, Loop Bands Show More

Average Exertion

Average Cardio Intensity

This is a circuit workout that focuses on individual muscles with short bursts of exercise.

Circuit training is a workout that consists of several exercises in a pre-determined order. Circuit workouts are an excellent way to get an intense workout done in just a short amount of time. Circuit training typically uses aerobic exercise combined with resistance training, but can use any activity that works against gravity, such as climbing or jumping rope.

Aerobic exercise is low intensity and burns fat over longer periods of time while still providing the same health benefits as high intensity exercise. This type of workout includes long periods of using larger muscle groups in moderate repetitions at a lower weight for increased cardiovascular activity. Circuit Training workouts , also known as Circuit HIIT(High Intensity Interval Training) workouts, alternate bouts of higher intensity work and active recovery. Circuit Training workouts should include a warm-up and cool-down period to begin and end the workout respectively. Circuit HIIT workouts typically focus on muscles that are used in everyday activities or specific muscle groups, then working other parts of the body as needed . Circuit training is good because it burns fat while increasing muscle mass, tones your body, and makes you stronger. Circuit Training can be modified for different fitness levels.

Description

Week 1 Overview

Day 1:

Chest Circuit Training

Day 2:

Back Circuit Training

Day 3:

Shoulders Circuit Training

Day 4:

Arms Circuit Training

Day 5:

Lower Body Circuit

Day 6:

Abs Circuit Training

Day 7:

Rest

Day 1 - Chest Circuit Training

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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.Push-up	4 rounds	30s	10s
1D.Dynamic Chest Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Incline Bench Press	4 rounds	30s	0s
2B.Dumbbell Decline Bench Press	4 rounds	30s	10s
2C.Wide Push Up	4 rounds	30s	10s
2D.Floor Chest Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Decline Barbell Bench Press	4 rounds	30s	10s
3B.Dumbbell Floor Fly	4 rounds	30s	10s
3C.Offset Push Ups	4 rounds	30s	10s
3D.Behind Head Chest Stretch See Exercise Notes	4 rounds	30s	10s

Day 2 - Back Circuit Training

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Alternate Dumbbell Row	4 rounds	30s	10s
1B.Suspension Trainer Row	4 rounds	30s	10s
1C.Underhand Inverted Row	4 rounds	30s	10s
1D.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Barbell Row	4 rounds	30s	10s
2B.Renegade Row	4 rounds	30s	10s
2C.Inverted Row	4 rounds	30s	10s
2D.Bent Over Towel Iso Hold See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
3B.TRX Y Flye	4 rounds	30s	10s
3C.TRX Scarecrow	4 rounds	30s	10s
3D.Towel Scapular Pulldown	4 rounds	30s	10s

Day 3 - Shoulders Circuit Training

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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.Standing Dumbbell Y-raise	4 rounds	30s	10s
1D.One-Arm Doorway Stretch See Exercise Notes	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.TRX Front Raise	4 rounds	30s	10s
2D.Shoulder Extension Stretch 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.Rear Delt Press Up	4 rounds	30s	10s
3D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Day 4 - Arms Circuit Training

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
1B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
1C.Cable Biceps Curl	4 rounds	30s	10s
1D.Biceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Skullcrusher	4 rounds	30s	10s
2B.Resistance Band Tricep Kickback	4 rounds	30s	10s
2C.TRX Triceps Pressdown	4 rounds	30s	10s
2D.Seated Overhead Triceps Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Biceps Curl	4 rounds	30s	10s
3B.Standing Concentration Curl	4 rounds	30s	10s
3C.Standing One Arm 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.EZ-Bar Skullcrusher	4 rounds	30s	10s
4B.Weighted Bench Dip	4 rounds	30s	10s
4C.Push-Ups - Close Triceps Position	4 rounds	30s	10s
4D.Tricep Side Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Standing Hammer Curl	4 rounds	30s	10s
5B.Resistance Band Bicep Curl	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.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
6B.Rope Cable Triceps Extension	4 rounds	30s	10s
6C.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
6D.Standing Overhead Tricep Stretch See Exercise Notes	4 rounds	30s	10s

Day 5 - Lower Body Circuit

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Deadlift	4 rounds	30s	10s
1B.Barbell Lunge	4 rounds	30s	10s
1C.Lateral Plyo Squats	4 rounds	30s	10s
1D.Standing Elevated Quad Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.American Kettlebell Swing	4 rounds	30s	10s
2B.Romanian Deadlift with Kettlebell	4 rounds	30s	10s
2C.Kettlebell Seated Calf Raise	4 rounds	30s	10s
2D.Alternating Knee Tucks See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Hip Thrust with Bench	4 rounds	30s	10s
3B.Barbell Standing Leg Calf Raise	4 rounds	30s	10s
3C.Side Lunge to Squat Jump	4 rounds	30s	10s
3D.Seated Glute Stretch See Exercise Notes	4 rounds	30s	10s

Day 6 - Abs Circuit Training

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Suspension Side Plank with Torso Rotation See Exercise Notes	4 rounds	30s	10s
1B.Suspension Side Plank with Torso Rotation See Exercise Notes	4 rounds	30s	10s
1C.Kettlebell Around the Body See Exercise Notes	4 rounds	30s	10s
1D.Kettlebell Around the Body See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Lying Straight Leg Raise on Bench	4 rounds	30s	10s
2B.Dumbbell Gorilla Twist	4 rounds	30 reps	10s
2C.Barbell Ab Rollout	4 rounds	30 reps	10s
2D.Abs Snails	4 rounds	30 reps	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Half Turkish Get-up See Exercise Notes	4 rounds	30s	10s
3B.Kettlebell Half Turkish Get-up See Exercise Notes	4 rounds	30s	10s
3C.Seated Leg Raise Over Dumbbell	4 rounds	30s	10s
3D.X Abs	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kneeling Wood Chops with Resistance Band See Exercise Notes	4 rounds	30s	10s
4B.Kneeling Wood Chops with Resistance Band See Exercise Notes	4 rounds	30s	10s
4C.TRX Buzzsaw	4 rounds	30s	10s
4D.Kettlebell Deadbugs	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Kettlebell Farmer's Walk	4 rounds	30s	10s
5B.Kettlebell Windmill See Exercise Notes	4 rounds	30s	10s
5C.Kettlebell Windmill See Exercise Notes	4 rounds	30s	10s
5D.Plank Dumbbell Pull Through	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Seated Barbell Twist	4 rounds	30s	10s
6B.Plate Hold Leg Raise	4 rounds	30s	10s
6C.Dumbbell Full Body Crunch	4 rounds	30s	10s
6D.Knee Slide Crunch	4 rounds	30s	10s

Date Created: 11/22/2021, UTC

Last Updated: 12/3/2021, UTC

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