By Myworkouts
Advanced (3+ years) | |
46 minutes/day | 5 days/week | |
Build Muscle, Gain Strength, Increase Stamina, Fat Loss | |
2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Incline Bench, Suspension (TRX), Exercise Ball, Barbell, Squat Rack, Towel (Large), 1 x Kettlebell, Loop Bands, Smith Machine, 2 x Kettlebell, EZ Bar, Weight Plate Show More |
Average Exertion | Average Cardio Intensity |
Description |
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.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
1D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Bent Over Dumbbell Tricep Kickback | 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.Incline Dumbbell Press | 4 rounds | 30s | 10s | |
3C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
3D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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.Suspension Trainer Row | 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.Bent Over Towel Iso Hold 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.Standing Concentration Curl | 4 rounds | 30s | 10s | |
3C.TRX Y Flye | 4 rounds | 30s | 10s | |
3D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
1B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
1C.Isometric-Explosive Bodyweight Jump Squat | 4 rounds | 30s | 10s | |
1D.Lunge Twist | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
2B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
2C.Bench Jump | 4 rounds | 30s | 10s | |
2D.World's Greatest Stretch | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Alternating Side Lunge | 4 rounds | 30s | 10s | |
3B.Stiff-Legged Barbell Deadlift | 4 rounds | 30s | 10s | |
3C.Quadruped Leg Raise | 4 rounds | 30s | 10s | |
3D.Squat Reach | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Close Grip Kettlebell Push Up | 4 rounds | 30s | 10s | |
1B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
1C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
1D.Chest And Front Of Shoulder Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Renegade Row | 4 rounds | 30s | 10s | |
2B.Standing Hammer Curl | 4 rounds | 30s | 10s | |
2C.Underhand Inverted Row | 4 rounds | 30s | 10s | |
2D.Cat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Alternating Front Raise | 4 rounds | 30s | 10s | |
3B.Dumbbell Skullcrusher | 4 rounds | 30s | 10s | |
3C.Dead Stop Push Up | 4 rounds | 30s | 10s | |
3D.Floor I Raise See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Bent Over Kettlebell Row | 4 rounds | 30s | 10s | |
4B.Alternate Hammer Curl | 4 rounds | 30s | 10s | |
4C.Suspension Twisting One Arm Row | 4 rounds | 30s | 10s | |
4D.Kneeling Spine Wave See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.EZ-Bar Skullcrusher | 4 rounds | 30s | 10s | |
5B.Suspension Chest Press | 4 rounds | 30s | 10s | |
5C.Rear Delt Press Up | 4 rounds | 30s | 10s | |
5D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
6B.Standing Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
6C.TRX Scarecrow | 4 rounds | 30s | 10s | |
6D.Floor Lat Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Barbell Deadlift | 4 rounds | 30s | 10s | |
1B.Barbell Lunge | 4 rounds | 30s | 10s | |
1C.Lateral Plyo Squats | 4 rounds | 30s | 10s | |
1D.Standing Elevated Quad Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.American Kettlebell Swing | 4 rounds | 30s | 10s | |
2B.Romanian Deadlift with Kettlebell | 4 rounds | 30s | 10s | |
2C.Kettlebell Seated Calf Raise | 4 rounds | 30s | 10s | |
2D.Alternating Knee Tucks See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Hip Thrust with Bench | 4 rounds | 30s | 10s | |
3B.Barbell Standing Leg Calf Raise | 4 rounds | 30s | 10s | |
3C.Side Lunge to Squat Jump | 4 rounds | 30s | 10s | |
3D.Seated Glute Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.