Push / Pull Circuit Workout Plan
By Myworkouts
 | Intermediate (2-3 years) |
 | 52 minutes/day | 2 days/week |
 | Fat Loss, Build Muscle, Gain Strength, Increase Stamina, Lose Weight, Tone Body |
 | 2 x Dumbbell, Flat Bench, 1 x Dumbbell, Bodyweight, 1 x Kettlebell, Incline Bench, Exercise Ball, Barbell, Squat Rack, Suspension (TRX), Towel (Large) Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Push Day Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Dumbbell Bench Press | 4 rounds | 30s | 10s | |
| 1B.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
| 1C.Goblet Jump Squats | 4 rounds | 30s | 10s | |
| 1D.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Seated Dumbbell Arnold Press | 4 rounds | 30s | 10s | |
| 2B.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
| 2C.Push-up | 4 rounds | 30s | 10s | |
| 2D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
| 3B.American Kettlebell Swing | 4 rounds | 30s | 10s | |
| 3C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
| 3D.Squat Reach See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
| 4B.Dumbbell Alternating Side Lunge | 4 rounds | 30s | 10s | |
| 4C.Incline Dumbbell Press | 4 rounds | 30s | 10s | |
| 4D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Day 3 - Pull Day Circuit Training
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Alternate Dumbbell Row | 4 rounds | 30s | 10s | |
| 1B.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
| 1C.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
| 1D.Activation Ball Prone Wide Row 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.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
| 2C.Inverted Row | 4 rounds | 30s | 10s | |
| 2D.World's Greatest Stretch 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.Stiff-Legged Barbell Deadlift | 4 rounds | 30s | 10s | |
| 3C.TRX Y Flye | 4 rounds | 30s | 10s | |
| 3D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
| 4B.Standing Concentration Curl | 4 rounds | 30s | 10s | |
| 4C.Suspension Trainer Row | 4 rounds | 30s | 10s | |
| 4D.Bent Over Towel Iso Hold See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/22/2021, UTC
Last Updated: 11/22/2021, UTC
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