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Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise. In this JEFIT Barbell circuit routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique. You will be targeting all of the main muscle group through 8 various multijoint exercises that help strengthen and build the muscles. The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength. *** Notes : When performing circuit training, you want to make sure that you are using a weight on the barbell that you are able to perform all of the required weight/sets and circuits that have been set. If you use a weight that you are unable to manage, you can possibly injure yourself or not get the full benefit of performing this circuit routine.
Elliptical Training
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1x0 reps • 600s |
rest: 60s
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Bodyweight Squat
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3x8 reps |
rest: 40s
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Machine Leg Press
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3x8 reps |
rest: 40s
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Machine Leg Extension
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3x8 reps |
rest: 40s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 40s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 40s
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Machine Seated Calf Raise
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3x8 reps |
rest: 40s
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Barbell Seated Twist
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2x100 reps |
rest: 40s
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Leg Lift
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2x25 reps |
rest: 40s
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Dumbbell Side Bend
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2x20 reps |
rest: 40s
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Rowing
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1x0 reps • 300s |
rest: 5s
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Treadmill Running
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1x0 reps • 600s |
rest: 10s
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Push-Up
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3x12 reps |
rest: 40s
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Barbell Incline Bench Press
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3x12 reps |
rest: 40s
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Barbell Bench Press
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3x12 reps |
rest: 40s
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Dumbbell Decline Fly
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3x12 reps |
rest: 40s
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Machine Fly
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3x12 reps |
rest: 40s
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Bodyweight Step-Up
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2x100 reps |
rest: 40s
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2x100 reps |
rest: 60s
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Sit-Up
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4x8 reps |
rest: 40s
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Indoor Cycling
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1x0 reps • 600s |
rest: 10s
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Treadmill Running
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1x0 reps • 600s |
rest: 10s
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Pull-Up
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3x12 reps |
rest: 40s
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Cable Shoulder Extension
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3x12 reps |
rest: 40s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 40s
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Cable Seated Row
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3x12 reps |
rest: 40s
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Barbell Bent-Over Row
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3x12 reps |
rest: 40s
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Pull-Up (Hammer Grip)
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1x30 reps |
rest: 0s
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Forward Step-Up
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2x100 reps |
rest: 40s
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Mountain Climber
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3x25 reps |
rest: 40s
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Leg Raise
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4x10 reps |
rest: 40s
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Elliptical Training
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1x0 reps • 600s |
rest: 10s
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Indoor Cycling
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1x0 reps • 600s |
rest: 10s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 50s
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Barbell Skull Crusher (Reverse Grip)
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3x10 reps |
rest: 50s
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Dumbbell Seated One-Arm Tricep Extension
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3x10 reps |
rest: 50s
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Dumbbell One-Arm Tricep Kickback
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3x10 reps |
rest: 50s
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Barbell Curl
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3x10 reps |
rest: 50s
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Barbell Preacher Curl
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3x10 reps |
rest: 50s
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Barbell Spider Curl
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3x10 reps • 60s |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 50s
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Cable Wrist Curl
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3x8 reps |
rest: 60s
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2x100 reps |
rest: 60s
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Bodyweight Step-Up
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2x50 reps |
rest: 50s
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Sit-Up
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3x10 reps |
rest: 40s
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Treadmill Running
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1x8 reps • 600s |
rest: 10s
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Elliptical Training
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1x0 reps • 1s |
rest: 10s
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Barbell Military Press (Seated)
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3x10 reps |
rest: 40s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 40s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 40s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 40s
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Dumbbell Upright Row
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3x10 reps |
rest: 40s
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Weight Plate Russian Twist
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2x20 reps |
rest: 40s
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2x20 reps |
rest: 40s
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Leg Raise
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3x10 reps |
rest: 40s
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Treadmill Running
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1x0 reps • 600s |
rest: 10s
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