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

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Experience Advanced (3+ years)
Time 58 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 that will help you to build muscle, gain strength and increase stamina.

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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
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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 - Legs & Abs Circuit Training

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Circuit
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
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: 0s
Show Alternative Exercises
Circuit
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Sumo Deadlift demonstrationPlay Kettlebell Sumo Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Side Plank to Reach Under
4 sets, 30s, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
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: 0s
Show Alternative Exercises
Circuit
American Kettlebell Swing demonstrationPlay American Kettlebell Swing demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Romanian Deadlift with Kettlebell demonstrationPlay Romanian Deadlift with Kettlebell demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
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: 0s
Show Alternative Exercises
Circuit
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
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: 0s
Show Alternative Exercises
Circuit
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
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: 0s
Show Alternative Exercises

Date Created: 11/24/2021, UTC


Last Updated: 11/24/2021, UTC

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