Upper / Lower / Full Body / Full Body Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	56 minutes/day \| 4 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 Show More

Average Exertion

Average Cardio Intensity

This is a 4 day Upper / Lower / Full Body / Full Body workout in Circuit training fashion to help you move through your workout and break a sweat!

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Rest

Day 6:

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.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	0s
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 Swing	4 rounds	30s	0s
3B.Explosive Kettlebell Deadlift	4 rounds	30s	10s
3C.Lunge	4 rounds	30s	10s
3D.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Reverse Crunch	4 rounds	30s	10s
4B.Cable Twist	4 rounds	30s	10s
4C.Bicycle Crunch	4 rounds	30s	10s
4D.Side Plank to Reach Under See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Duel Hold Row	4 rounds	30s	10s
1B.Seated Dumbbell Inner Biceps Curl	4 rounds	30s	10s
1C.Inverted Row with TRX	4 rounds	30s	10s
1D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Push Press	4 rounds	30s	10s
2B.Standing Dumbbell Overhead Triceps Extension	4 rounds	30s	10s
2C.Push Up with Knee Drive	4 rounds	30s	10s
2D.Prone Snow Angel	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Front Squat	4 rounds	30s	10s
3B.Dumbbell Straight-Leg Deadlift	4 rounds	30s	10s
3C.Dumbbell Calf Raises	4 rounds	30s	10s
3D.Squat Pulse Jumps See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Windmill	4 rounds	30s	10s
4B.Kettlebell Deadbugs	4 rounds	30s	10s
4C.Side Kick Through	4 rounds	30s	10s
4D.Crunch (arms down) See Exercise Notes	4 rounds	30s	10s

Date Created: 11/23/2021, UTC

Last Updated: 12/3/2021, UTC

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