Push Day Circuit Training C

By Myworkouts

	Intermediate (2-3 years)
	52 minutes/day
	Build Muscle, Gain Strength, Increase Stamina
	2 x Dumbbell, Incline Bench, Shoulder Press Machine, 1 x Dumbbell, Flat Bench, Bodyweight, Barbell, Squat Rack, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Single Grip Handle Strap, 1 x Kettlebell, Sliding Disc Show More

Average Exertion

Average Cardio Intensity

The main focus of this exercise routine is ‘push’. Push workout guides include a wide range of movements that include pushing your body, pushing your muscles or pushing weights away from your body. For example, when performing a press-up, you lower your body towards the floor and then push upwards using your chest and shoulder muscles. Similarly, when performing a shoulder press, you are pushing your arms into the arm. Push workouts are really effective as they allow you to target your full body at one time and increase strength and endurance.

Description

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Incline Dumbbell Press	4 rounds	30s	10s
1B.Seated Machine Shoulder (Military) Press	4 rounds	30s	10s
1C.One Arm Dumbbell Kickback	4 rounds	30s	10s
1D.Static Pectorals Stretch	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Front Squat	4 rounds	30s	10s
2B.Barbell French Press	4 rounds	30s	10s
2C.Push Up with Knee Drive	4 rounds	30s	10s
2D.Tricep Side Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Standing Low Pulley Overhead Tricep Extension	4 rounds	30s	10s
3B.Cable Sumo Squat	4 rounds	30s	10s
3C.Standing Low to High Cable Fly	4 rounds	30s	10s
3D.One-Arm Doorway Stretch	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Overhead Squat	4 rounds	30s	10s
4B.Wide Grip Push-ups on Dumbells	4 rounds	30s	10s
4C.Prone Snow Angel	4 rounds	30s	10s
4D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Date Created: 11/12/2021, UTC

Last Updated: 11/12/2021, UTC

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