Upper / Lower / Upper / Lower Circuit Workout Plan

By Myworkouts

	Advanced (3+ years)
	59 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	1 x Kettlebell, Suspension (TRX), Loop Bands, 1 x Dumbbell, 2 x Dumbbell, Bodyweight, Smith Machine, Flat Bench, 2 x Kettlebell, EZ Bar, Barbell, Weight Plate, Exercise Ball, Squat Rack, Towel (Large), Incline Bench Show More

Average Exertion

Average Cardio Intensity

This is a 4 day Upper / Lower 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:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Close Grip Kettlebell Push Up	4 rounds	30s	10s
1B.Single Kettlebell Halo	4 rounds	30s	10s
1C.TRX Triceps Pressdown	4 rounds	30s	10s
1D.Chest And Front Of Shoulder Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Renegade Row	4 rounds	30s	10s
2B.Standing Hammer Curl	4 rounds	30s	10s
2C.Underhand Inverted Row	4 rounds	30s	10s
2D.Cat Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Front Raise	4 rounds	30s	10s
3B.Dumbbell Skullcrusher	4 rounds	30s	10s
3C.Dead Stop Push Up	4 rounds	30s	10s
3D.Floor I Raise See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Bent Over Kettlebell Row	4 rounds	30s	10s
4B.Alternate Hammer Curl	4 rounds	30s	10s
4C.Suspension Twisting One Arm Row	4 rounds	30s	10s
4D.Kneeling Spine Wave See Exercise Notes	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.EZ-Bar Skullcrusher	4 rounds	30s	10s
5B.Suspension Chest Press	4 rounds	30s	10s
5C.Rear Delt Press Up	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.Kettlebell Ballistic Row	4 rounds	30s	10s
6B.Standing Dumbbell Reverse Curl	4 rounds	30s	10s
6C.TRX Scarecrow	4 rounds	30s	10s
6D.Floor Lat Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Barbell Deadlift	4 rounds	30s	10s
1B.Barbell Lunge	4 rounds	30s	10s
1C.Lateral Plyo Squats	4 rounds	30s	10s
1D.Standing Elevated Quad Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.American Kettlebell Swing	4 rounds	30s	10s
2B.Romanian Deadlift with Kettlebell	4 rounds	30s	10s
2C.Kettlebell Seated Calf Raise	4 rounds	30s	10s
2D.Alternating Knee Tucks See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Hip Thrust with Bench	4 rounds	30s	10s
3B.Barbell Standing Leg Calf Raise	4 rounds	30s	10s
3C.Side Lunge to Squat Jump	4 rounds	30s	10s
3D.Seated Glute Stretch See Exercise Notes	4 rounds	30s	10s

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

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Goblet Squat	4 rounds	30s	10s
1B.Dumbbell Deadlift	4 rounds	30s	10s
1C.Isometric-Explosive Bodyweight Jump Squat	4 rounds	30s	10s
1D.Lunge Twist	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Alternating Dumbbell Lunge	4 rounds	30s	10s
2B.Kettlebell Sumo Deadlift	4 rounds	30s	10s
2C.Bench Jump	4 rounds	30s	10s
2D.World's Greatest Stretch	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Alternating Side Lunge	4 rounds	30s	10s
3B.Stiff-Legged Barbell Deadlift	4 rounds	30s	10s
3C.Quadruped Leg Raise	4 rounds	30s	10s
3D.Squat Reach	4 rounds	30s	10s

Date Created: 11/23/2021, UTC

Last Updated: 11/23/2021, UTC

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