Upper / Lower / Abs Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	67 minutes/day \| 3 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	2 x Kettlebell, EZ Bar, Preacher Curl Bench, Handle Resistance Bands, Towel (Large), 2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), 1 x Dumbbell, Sliding Disc, Barbell, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 1 x Kettlebell, Squat Rack, Loop Bands, Weight Plate Show More

Average Exertion

Average Cardio Intensity

This is a 3 day Upper / Lower / Abs workout in Circuit training fashion to help you move through your workout and break a sweat!

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Double Kettlebell Clean	4 rounds	30s	10s
1B.EZ-Bar Preacher Curl	4 rounds	30s	10s
1C.Resistance Band Bicep Curl	4 rounds	30s	10s
1D.Towel Scapular Pulldown See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Bench Press	4 rounds	30s	10s
2B.Standing Dumbbell Y-raise	4 rounds	30s	10s
2C.Resistance Band Tricep Kickback	4 rounds	30s	10s
2D.Static Pectorals Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Duel Hold Row	4 rounds	30s	10s
3B.Seated Dumbbell Inner Biceps Curl	4 rounds	30s	10s
3C.Inverted Row with TRX	4 rounds	30s	10s
3D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Push Press	4 rounds	30s	10s
4B.Standing Dumbbell Overhead Triceps Extension	4 rounds	30s	10s
4C.Push Up with Knee Drive	4 rounds	30s	10s
4D.Prone Snow Angel See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Barbell Underhand Bent-over Row	4 rounds	30s	10s
5B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
5C.TRX Face Pull to Row	4 rounds	30s	10s
5D.Back (Lower) Curl See Exercise Notes	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Straight Bar Tricep Extension	4 rounds	30s	10s
6B.Flat Bench Cable Flyes	4 rounds	30s	10s
6C.Pike Push-up to Shoulder Taps	4 rounds	30s	10s
6D.Shoulder Stretch (Cross Body) See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Swing	4 rounds	30s	10s
1B.Explosive Kettlebell Deadlift	4 rounds	30s	10s
1C.Bodyweight Lunge	4 rounds	30s	10s
1D.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Barbell Front Squat	4 rounds	30s	10s
2B.Dumbbell Straight-Leg Deadlift	4 rounds	30s	10s
2C.Dumbbell Calf Raises	4 rounds	30s	10s
2D.Squat Pulse Jumps See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Rear Lunge	4 rounds	30s	10s
3B.Cable Sumo Squat	4 rounds	30s	10s
3C.Split Jacks	4 rounds	30s	10s
3D.Floor Calf Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Suspension Side Plank with Torso Rotation See Exercise Notes	4 rounds	30s	10s
1B.Suspension Side Plank with Torso Rotation See Exercise Notes	4 rounds	30s	10s
1C.Kettlebell Around the Body See Exercise Notes	4 rounds	30s	10s
1D.Kettlebell Around the Body See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Lying Straight Leg Raise on Bench	4 rounds	30s	10s
2B.Dumbbell Gorilla Twist	4 rounds	30s	10s
2C.Barbell Ab Rollout	4 rounds	30s	10s
2D.Abs Snails	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Half Turkish Get-up See Exercise Notes	4 rounds	30s	10s
3B.Kettlebell Half Turkish Get-up See Exercise Notes	4 rounds	30s	10s
3C.Seated Leg Raise Over Dumbbell	4 rounds	30s	10s
3D.X Abs	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kneeling Wood Chops with Resistance Band See Exercise Notes	4 rounds	30s	10s
4B.Kneeling Wood Chops with Resistance Band See Exercise Notes	4 rounds	30s	10s
4C.TRX Buzzsaw	4 rounds	30s	10s
4D.Kettlebell Deadbugs	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Kettlebell Farmer's Walk	4 rounds	30s	10s
5B.Kettlebell Windmill See Exercise Notes	4 rounds	30s	10s
5C.Kettlebell Windmill See Exercise Notes	4 rounds	30s	10s
5D.Plank Dumbbell Pull Through	4 rounds	30s	10s
Circuit #6 - 4 rounds Rest 10s between rounds
6A.Seated Barbell Twist	4 rounds	30s	10s
6B.Plate Hold Leg Raise	4 rounds	30s	10s
6C.Dumbbell Full Body Crunch	4 rounds	30s	10s
6D.Knee Slide Crunch	4 rounds	30s	10s

Date Created: 11/23/2021, UTC

Last Updated: 12/4/2021, UTC

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