Upper / Lower / Abs / Upper / Lower / Abs Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 67 minutes/day | 6 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 Upper/Lower/Abs workout plan performed in circuit fashion to help you build muscle, gain strength and lose body fat.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Double Kettlebell Clean
4 rounds30s10s
1B.EZ-Bar Preacher Curl
4 rounds30s10s
1C.Resistance Band Bicep Curl
4 rounds30s10s
1D.Towel Scapular Pulldown

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dumbbell Bench Press
4 rounds30s10s
2B.Standing Dumbbell Y-raise
4 rounds30s10s
2C.Resistance Band Tricep Kickback
4 rounds30s10s
2D.Static Pectorals Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Duel Hold Row
4 rounds30s10s
3B.Seated Dumbbell Inner Biceps Curl
4 rounds30s10s
3C.Inverted Row with TRX
4 rounds30s10s
3D.Standing Behind-the-Back Bicep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell Push Press
4 rounds30s10s
4B.Standing Dumbbell Overhead Triceps Extension
4 rounds30s10s
4C.Push Up with Knee Drive
4 rounds30s10s
4D.Prone Snow Angel

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Barbell Underhand Bent-over Row
4 rounds30s10s
5B.Alternating Incline Dumbbell Biceps Curl
4 rounds30s10s
5C.TRX Face Pull to Row
4 rounds30s10s
5D.Back (Lower) Curl

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Straight Bar Tricep Extension
4 rounds30s10s
6B.Flat Bench Cable Flyes
4 rounds30s10s
6C.Pike Push-up to Shoulder Taps
4 rounds30s10s
6D.Shoulder Stretch (Cross Body)

See Exercise Notes

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
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Weighted Decline Situp
4 rounds30s10s
1B.Russian Twist
4 rounds30s10s
1C.Sprinter Sit up
4 rounds30s10s
1D.Crunch (arms down)
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Chair Leg Raise
4 rounds30s0s
2B.Side Plank to Reach Under
4 rounds30s10s
2C.V-up
4 rounds30s10s
2D.Crunches
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Suspension Oblique Knee Tucks
4 rounds30s10s
3B.Flutter Kicks
4 rounds30s10s
3C.Bicycle Crunch
4 rounds30s10s
3D.Plank
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell Side Bend
4 rounds30s10s
4B.Toe Touchers
4 rounds30s10s
4C.Suspension Rollout
4 rounds30s10s
4D.T-Plank
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Kneeling Cable Crunch
4 rounds30s10s
5B.Cable Twist
4 rounds30s10s
5C.Butterfly Sit-up
4 rounds30s10s
5D.Shoulder Tap
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Toes to Bar
4 rounds30s10s
6B.Suspended Crunch
4 rounds30s10s
6C.Dumbbell Overhead Sit Up
4 rounds30s10s
6D.Side Plank
4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Close Grip Kettlebell Push Up
4 rounds30s10s
1B.Single Kettlebell Halo
4 rounds30s10s
1C.TRX Triceps Pressdown
4 rounds30s10s
1D.Chest And Front Of Shoulder Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Renegade Row
4 rounds30s10s
2B.Standing Hammer Curl
4 rounds30s10s
2C.Underhand Inverted Row
4 rounds30s10s
2D.Cat Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Front Raise
4 rounds30s10s
3B.Dumbbell Skullcrusher
4 rounds30s10s
3C.Dead Stop Push Up
4 rounds30s10s
3D.Floor I Raise

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Bent Over Kettlebell Row
4 rounds30s10s
4B.Alternate Hammer Curl
4 rounds30s10s
4C.Suspension Twisting One Arm Row
4 rounds30s10s
4D.Kneeling Spine Wave

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.EZ-Bar Skullcrusher
4 rounds30s10s
5B.Suspension Chest Press
4 rounds30s10s
5C.Rear Delt Press Up
4 rounds30s10s
5D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Kettlebell Ballistic Row
4 rounds30s10s
6B.Standing Dumbbell Reverse Curl
4 rounds30s10s
6C.TRX Scarecrow
4 rounds30s10s
6D.Floor Lat Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Swing
4 rounds30s10s
1B.Explosive Kettlebell Deadlift
4 rounds30s10s
1C.Bodyweight Lunge
4 rounds30s10s
1D.Knee To Chest

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Barbell Front Squat
4 rounds30s10s
2B.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
2C.Dumbbell Calf Raises
4 rounds30s10s
2D.Squat Pulse Jumps

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Rear Lunge
4 rounds30s10s
3B.Cable Sumo Squat
4 rounds30s10s
3C.Split Jacks
4 rounds30s10s
3D.Floor Calf Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Suspension Side Plank with Torso Rotation

See Exercise Notes

4 rounds30s10s
1B.Suspension Side Plank with Torso Rotation

See Exercise Notes

4 rounds30s10s
1C.Kettlebell Around the Body

See Exercise Notes

4 rounds30s10s
1D.Kettlebell Around the Body

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Lying Straight Leg Raise on Bench
4 rounds30s10s
2B.Dumbbell Gorilla Twist
4 rounds30s10s
2C.Barbell Ab Rollout
4 rounds30s10s
2D.Abs Snails
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Half Turkish Get-up

See Exercise Notes

4 rounds30s10s
3B.Kettlebell Half Turkish Get-up

See Exercise Notes

4 rounds30s10s
3C.Seated Leg Raise Over Dumbbell
4 rounds30s10s
3D.X Abs
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Kneeling Wood Chops with Resistance Band

See Exercise Notes

4 rounds30s10s
4B.Kneeling Wood Chops with Resistance Band

See Exercise Notes

4 rounds30s10s
4C.TRX Buzzsaw
4 rounds30s10s
4D.Kettlebell Deadbugs
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Kettlebell Farmer's Walk
4 rounds30s10s
5B.Kettlebell Windmill

See Exercise Notes

4 rounds30s10s
5C.Kettlebell Windmill

See Exercise Notes

4 rounds30s10s
5D.Plank Dumbbell Pull Through
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Seated Barbell Twist
4 rounds30s10s
6B.Plate Hold Leg Raise
4 rounds30s10s
6C.Dumbbell Full Body Crunch
4 rounds30s10s
6D.Knee Slide Crunch
4 rounds30s10s

Date Created: 11/24/2021, UTC


Last Updated: 12/3/2021, UTC





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