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10 Minute Core Circuit
General
Beginner
Machine strength
Plan Details
The 10 Minute Core Circuit routine by dcragg is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
<b>Warming Up</b> We recommend doing some light stretches and getting your heart rate up by jogging in place. <b>Reps, Sets and Rest</b> This workout focuses on intensity and high reps. Take some deep breaths during your rests! <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Any
Lower Day 1
Est. 54 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
Push Day 4
Est. 31 min
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Any
Upper Day 2
Est. 44 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Any
Pull Day 5
Est. 27 min
4 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Any
Lower Day 3
Est. 39 min
5 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
