Shoulders & Biceps Circuit Training
By Myworkouts
 | Intermediate (2-3 years) |
 | 81 minutes/day |
 | Build Muscle, Increase Stamina, Gain Strength |
 | 2 x Dumbbell, Flat Bench, Incline Bench, Barbell, 1 x Dumbbell, 1 x Kettlebell, Handle Resistance Bands, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
| 1B.Dumbbell Alternating Front Raise | 4 rounds | 30s | 10s | |
| 1C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 1D.Alternating Incline Dumbbell Biceps Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
| 2B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
| 2C.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
| 2D.Standing Concentration Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Seated Dumbbell Arnold Press | 4 rounds | 30s | 10s | |
| 3B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
| 3C.Standing Hammer Curl | 4 rounds | 30s | 10s | |
| 3D.Resistance Band Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
| 4B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
| 4C.Cable Biceps Curl | 4 rounds | 30s | 0s | |
| 4D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Standing Barbell Military Press (AKA Overhead Press) | 4 rounds | 30s | 10s | |
| 5B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
| 5C.Standing Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
| 5D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Arnold Press | 4 rounds | 30s | 10s | |
| 6B.Rear Delt Raise | 4 rounds | 30s | 10s | |
| 6C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
| 6D.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 11/18/2021, UTC
Last Updated: 11/18/2021, UTC
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