Push / Pull / Legs Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 38 minutes/day | 3 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 3 day Push / Pull / Legs workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Dumbbell Bench Press
4 rounds30s10s
1B.Seated Dumbbell Shoulder Press
4 rounds30s10s
1C.Push-Ups - Close Triceps Position
4 rounds30s10s
1D.Dynamic Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Bent Over Dumbbell Tricep Kickback
4 rounds30s10s
2C.Push-up
4 rounds30s10s
2D.Shoulder Extension Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Standing Dumbbell Triceps Extension
4 rounds30s10s
3B.Incline Dumbbell Press
4 rounds30s10s
3C.Shoulder Tap Holds
4 rounds30s10s
3D.Standing Overhead Tricep 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.Standing Alternating Dumbbell Curls
4 rounds30s10s
1C.Suspension Trainer Row
4 rounds30s10s
1D.Activation Ball Prone Wide Row

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Bent Over Barbell Row
4 rounds30s10s
2B.Barbell Biceps Curl
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.Standing Concentration Curl
4 rounds30s10s
3C.TRX Y Flye
4 rounds30s10s
3D.Biceps Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s10s
1B.Dumbbell Deadlift
4 rounds30s10s
1C.Isometric-Explosive Bodyweight Jump Squat
4 rounds30s10s
1D.Lunge Twist
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Alternating Dumbbell Lunge
4 rounds30s10s
2B.Kettlebell Sumo Deadlift
4 rounds30s10s
2C.Bench Jump
4 rounds30s10s
2D.World's Greatest Stretch
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Side Lunge
4 rounds30s10s
3B.Stiff-Legged Barbell Deadlift
4 rounds30s10s
3C.Quadruped Leg Raise
4 rounds30s10s
3D.Squat Reach
4 rounds30s10s

Date Created: 11/22/2021, UTC


Last Updated: 11/22/2021, UTC





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