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Shoulders & Biceps Circuit Training

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 96 minutes/day
Goals

Build Muscle, Increase Stamina, Gain Strength

Equipment

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


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Average Exertion
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50%
Average Cardio Intensity
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20%

This circuit workout plan targets:

  • Shoulder
  • Bicep
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Description


Day 1 - Shoulders, Biceps, Traps

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Circuit
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
1A. Seated Dumbbell Shoulder Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
1B. Dumbbell Alternating Front Raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
1C. Seated Dumbbell Biceps Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
1D. Alternating Incline Dumbbell Biceps Curl
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
2A. Dumbbell Push Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2B. Dumbbell Lateral Raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2C. Barbell Biceps Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
2D. Standing Concentration Curl
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Seated Dumbbell Arnold Press▶
3A. Seated Dumbbell Arnold Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
3B. Single Kettlebell Halo
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3C. Standing Hammer Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl demonstration
3D. Resistance Band Bicep Curl
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise demonstration
4A. Standing Dumbbell Y-raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4B. Dumbbell Lateral Raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
4C. Cable Biceps Curl
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Biceps Stretch demonstrationPlay Biceps Stretch demonstration
4D. Biceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
5A. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
5B. Single Kettlebell Halo
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
5C. Standing Dumbbell Reverse Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Standing Behind-the-Back Bicep Stretch demonstrationPlay Standing Behind-the-Back Bicep Stretch demonstration
5D. Standing Behind-the-Back Bicep Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Arnold Press demonstrationPlay Arnold Press demonstration
6A. Arnold Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
6B. Rear Delt Raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
6C. Seated Dumbbell Biceps Curl
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Seated Biceps Stretch▶
6D. Seated Biceps Stretch
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/18/2021, UTC


Last Updated: 11/18/2021, UTC

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