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

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 46 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 lose body fat.

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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.Standing Dumbbell Y-raise
4 rounds30s10s
1D.One-Arm Doorway Stretch

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.TRX Front Raise
4 rounds30s10s
2D.Shoulder Extension Stretch

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.Rear Delt Press Up
4 rounds30s10s
3D.Shoulder Stretch (Cross Body)

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Swing
4 rounds30s10s
1B.Explosive Kettlebell Deadlift
4 rounds30s10s
1C.Bodyweight Lunge
4 rounds30s10s
1D.Knee To Chest

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Barbell Front Squat
4 rounds30s10s
2B.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
2C.Dumbbell Calf Raises
4 rounds30s10s
2D.Squat Pulse Jumps

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Rear Lunge
4 rounds30s10s
3B.Cable Sumo Squat
4 rounds30s10s
3C.Split Jacks
4 rounds30s10s
3D.Floor Calf Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Weighted Decline Situp
4 rounds30s10s
1B.Russian Twist
4 rounds30s10s
1C.Sprinter Sit up
4 rounds30s10s
1D.Crunch (arms down)
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Chair Leg Raise
4 rounds30s0s
2B.Side Plank to Reach Under
4 rounds30s10s
2C.V-up
4 rounds30s10s
2D.Crunches
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Suspension Oblique Knee Tucks
4 rounds30s10s
3B.Flutter Kicks
4 rounds30s10s
3C.Bicycle Crunch
4 rounds30s10s
3D.Plank
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell Side Bend
4 rounds30s10s
4B.Toe Touchers
4 rounds30s10s
4C.Suspension Rollout
4 rounds30s10s
4D.T-Plank
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Kneeling Cable Crunch
4 rounds30s10s
5B.Cable Twist
4 rounds30s10s
5C.Butterfly Sit-up
4 rounds30s10s
5D.Shoulder Tap
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Toes to Bar
4 rounds30s10s
6B.Suspended Crunch
4 rounds30s10s
6C.Dumbbell Overhead Sit Up
4 rounds30s10s
6D.Side Plank
4 rounds30s10s

Date Created: 11/24/2021, UTC


Last Updated: 12/3/2021, UTC





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