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

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Experience Advanced (3+ years)
Time 55 minutes/day | 5 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 performed in circuit fashion to help you build strength, gain muscle and loose body fat.

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Description


Day 1 - Chest Circuit Training

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dynamic Chest Stretch demonstrationPlay Dynamic Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Wide Push Up demonstrationPlay Wide Push Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Chest Stretch demonstrationPlay Floor Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Floor Fly demonstrationPlay Dumbbell Floor Fly demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Offset Push Ups demonstrationPlay Offset Push Ups demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Behind Head Chest Stretch demonstrationPlay Behind Head Chest Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 2 - Back Circuit Training

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Circuit
Alternate Dumbbell Row demonstrationPlay Alternate Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Trainer Row demonstrationPlay Suspension Trainer Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Underhand Inverted Row demonstrationPlay Underhand Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Lat Stretch demonstrationPlay Floor Lat Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bent Over Towel Iso Hold
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Y Flye demonstrationPlay TRX Y Flye demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Scarecrow demonstrationPlay TRX Scarecrow demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Towel Scapular Pulldown
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 3 - Shoulders Circuit Training

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Circuit
Seated Dumbbell Shoulder Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
One-Arm Doorway Stretch demonstrationPlay One-Arm Doorway Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Front Raise demonstrationPlay TRX Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Extension Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Seated Dumbbell Arnold Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Rear Delt Press Up demonstrationPlay Rear Delt Press Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Stretch (Cross Body) demonstrationPlay Shoulder Stretch (Cross Body) demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 4 - Lower Body Circuit Training

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Circuit
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Explosive Kettlebell Deadlift demonstrationPlay Explosive Kettlebell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Knee To Chest demonstrationPlay Knee To Chest demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Barbell Front Squat demonstrationPlay Barbell Front Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Straight-Leg Deadlift demonstrationPlay Dumbbell Straight-Leg Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Squat Pulse Jumps demonstrationPlay Squat Pulse Jumps demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Sumo Squat demonstrationPlay Cable Sumo Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Split Jacks demonstrationPlay Split Jacks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Floor Calf Stretch demonstrationPlay Floor Calf Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Abs Circuit Training

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Circuit
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Russian Twist demonstrationPlay Russian Twist demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Sprinter Sit up demonstrationPlay Sprinter Sit up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Crunch (arms down) demonstrationPlay Crunch (arms down) demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Side Plank to Reach Under
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
2C. V-up
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Suspension Oblique Knee Tucks demonstrationPlay Suspension Oblique Knee Tucks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Flutter Kicks demonstrationPlay Flutter Kicks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3D. Plank
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Toe Touchers demonstrationPlay Toe Touchers demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspension Rollout demonstrationPlay Suspension Rollout demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
T-Plank demonstrationPlay T-Plank demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Butterfly Sit-up demonstrationPlay Butterfly Sit-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Toes to Bar demonstrationPlay Toes to Bar demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Suspended Crunch demonstrationPlay Suspended Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Overhead Sit Up demonstrationPlay Dumbbell Overhead Sit Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 11/24/2021, UTC


Last Updated: 11/24/2021, UTC

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