By Myworkouts
Advanced (3+ years) | |
46 minutes/day | 5 days/week | |
Gain Strength, Increase Stamina, Fat Loss, Build Muscle | |
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, Single Grip Handle Strap, Weight Plate, Vertical Knee Raise, Tricep Rope Attachment, Pull up bar 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.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 |
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 |
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 |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Swing | 4 rounds | 30s | 10s | |
1B.Explosive Kettlebell Deadlift | 4 rounds | 30s | 10s | |
1C.Bodyweight Lunge | 4 rounds | 30s | 10s | |
1D.Knee To Chest See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Barbell Front Squat | 4 rounds | 30s | 10s | |
2B.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
2C.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
2D.Squat Pulse Jumps See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Alternating Rear Lunge | 4 rounds | 30s | 10s | |
3B.Cable Sumo Squat | 4 rounds | 30s | 10s | |
3C.Split Jacks | 4 rounds | 30s | 10s | |
3D.Floor Calf Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Weighted Decline Situp | 4 rounds | 30s | 10s | |
1B.Russian Twist | 4 rounds | 30s | 10s | |
1C.Sprinter Sit up | 4 rounds | 30s | 10s | |
1D.Crunch (arms down) | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Chair Leg Raise | 4 rounds | 30s | 0s | |
2B.Side Plank to Reach Under | 4 rounds | 30s | 10s | |
2C.V-up | 4 rounds | 30s | 10s | |
2D.Crunches | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Suspension Oblique Knee Tucks | 4 rounds | 30s | 10s | |
3B.Flutter Kicks | 4 rounds | 30s | 10s | |
3C.Bicycle Crunch | 4 rounds | 30s | 10s | |
3D.Plank | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Dumbbell Side Bend | 4 rounds | 30s | 10s | |
4B.Toe Touchers | 4 rounds | 30s | 10s | |
4C.Suspension Rollout | 4 rounds | 30s | 10s | |
4D.T-Plank | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Kneeling Cable Crunch | 4 rounds | 30s | 10s | |
5B.Cable Twist | 4 rounds | 30s | 10s | |
5C.Butterfly Sit-up | 4 rounds | 30s | 10s | |
5D.Shoulder Tap | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Toes to Bar | 4 rounds | 30s | 10s | |
6B.Suspended Crunch | 4 rounds | 30s | 10s | |
6C.Dumbbell Overhead Sit Up | 4 rounds | 30s | 10s | |
6D.Side Plank | 4 rounds | 30s | 10s |
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.