Upper & Abs / Lower Body Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 59 minutes/day | 2 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 2 day Upper + Abs / Lower workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



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.Russian Twist
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Bent Over Two-Dumbbell Row
4 rounds30s10s
2B.Standing Alternating Dumbbell Curls
4 rounds30s10s
2C.Suspension Trainer Row
4 rounds30s10s
2D.Side Plank to Reach Under
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Push Press
4 rounds30s10s
3B.Bent Over Dumbbell Tricep Kickback
4 rounds30s10s
3C.Push-up
4 rounds30s10s
3D.Flutter Kicks
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Bent Over Barbell Row
4 rounds30s10s
4B.Barbell Biceps Curl
4 rounds30s10s
4C.Inverted Row
4 rounds30s10s
4D.Toe Touchers
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Standing Dumbbell Triceps Extension
4 rounds30s10s
5B.Incline Dumbbell Press
4 rounds30s10s
5C.Shoulder Tap Holds
4 rounds30s10s
5D.Cable Twist
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
6B.Standing Concentration Curl
4 rounds30s10s
6C.TRX Y Flye
4 rounds30s10s
6D.Suspended Crunch
4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Barbell Deadlift
4 rounds30s10s
1B.Barbell Lunge
4 rounds30s10s
1C.Lateral Plyo Squats
4 rounds30s10s
1D.Standing Elevated Quad Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.American Kettlebell Swing
4 rounds30s10s
2B.Romanian Deadlift with Kettlebell
4 rounds30s10s
2C.Kettlebell Seated Calf Raise
4 rounds30s10s
2D.Alternating Knee Tucks

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Barbell Hip Thrust with Bench
4 rounds30s10s
3B.Barbell Standing Leg Calf Raise
4 rounds30s10s
3C.Side Lunge to Squat Jump
4 rounds30s10s
3D.Seated Glute Stretch

See Exercise Notes

4 rounds30s10s

Date Created: 11/22/2021, UTC


Last Updated: 12/3/2021, UTC





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