Shoulders & Triceps Circuit Training

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 81 minutes/day
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
50%
Average Cardio Intensity
info-icon
20%

This circuit workout plan targets:

  • Shoulder
  • Triceps
Show More
ExpandMore
Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Seated Dumbbell Shoulder Press
4 rounds30s10s
1B.Dumbbell Alternating Front Raise
4 rounds30s10s
1C.Dumbbell Skullcrusher
4 rounds30s10s
1D.Resistance Band Tricep Kickback

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Push Press
4 rounds30s10s
2B.Dumbbell Lateral Raise
4 rounds30s10s
2C.TRX Triceps Pressdown
4 rounds30s10s
2D.Seated Overhead Triceps Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Seated Dumbbell Arnold Press
4 rounds30s10s
3B.Single Kettlebell Halo
4 rounds30s10s
3C.EZ-Bar Skullcrusher
4 rounds30s10s
3D.Weighted Bench Dip

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Standing Dumbbell Y-raise
4 rounds30s10s
4B.Dumbbell Lateral Raise
4 rounds30s10s
4C.Push-Ups - Close Triceps Position
4 rounds30s10s
4D.Tricep Side Stretch

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Standing Barbell Military Press (AKA Overhead Press)
4 rounds30s10s
5B.Single Kettlebell Halo
4 rounds30s10s
5C.Bent Over Dumbbell Tricep Kickback
4 rounds30s10s
5D.Rope Cable Triceps Extension

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Arnold Press
4 rounds30s10s
6B.Rear Delt Raise
4 rounds30s10s
6C.Standing Dumbbell Triceps Extension
4 rounds30s10s
6D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s

Date Created: 11/18/2021, UTC


Last Updated: 11/18/2021, UTC





Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.