Upper Body Circuit Training A

By Myworkouts

	Intermediate (2-3 years)
	81 minutes/day
	Build Muscle, Gain Strength, Increase Stamina
	2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), Exercise Ball, Barbell, Squat Rack, Towel (Large), 1 x Dumbbell, Incline Bench Show More

Average Exertion

Average Cardio Intensity

Circuit training—where you go through a bunch of exercises without resting between them—is one of the most efficient ways to work all the upper-body muscle groups you’re targeting. Plus, when you don’t take any rest, you get a cardio boost along with the strength-building benefits of weight training, like getting stronger, maintaining bone density, and offsetting an age-related decline in muscle mass.

Description

Day 1

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.Seated Dumbbell Row	4 rounds	30s	10s
2B.Standing Alternating Dumbbell Curls	4 rounds	30s	10s
2C.Suspension Trainer Row	4 rounds	30s	10s
2D.Activation Ball Prone Wide Row See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Push Press	4 rounds	30s	10s
3B.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
3C.Push-up	4 rounds	30s	10s
3D.Shoulder Extension Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Bent Over Barbell Row	4 rounds	30s	10s
4B.Barbell Biceps Curl	4 rounds	30s	10s
4C.Inverted Row	4 rounds	30s	10s
4D.Bent Over Towel Iso Hold See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Standing Dumbbell Triceps Extension	4 rounds	30s	0s
5B.Incline Dumbbell Press	4 rounds	30s	10s
5C.Shoulder Tap Holds	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.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
6B.Standing Concentration Curl	4 rounds	30s	10s
6C.TRX Y Flye	4 rounds	30s	10s
6D.Biceps Stretch See Exercise Notes	4 rounds	30s	10s

Date Created: 11/13/2021, UTC

Last Updated: 11/19/2021, UTC

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