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Dumbbell Circuit Training

General

Advanced

Dumbbell

Plan Details

The Dumbbell Circuit Training routine by JefitTeam is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

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 Dumbbell 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 dumbbell 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.

Routine detail

Day 1

Training

Est. 64 min

24 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Day 2

Cardio

Est. 31 min

2 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Day 3

Rest

Est. 0 min

0 exercises

This day is empty

Day 4

Training

Est. 64 min

24 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Day 5

Cardio

Est. 32 min

2 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Day 6

Training

Est. 64 min

24 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

1 Set x 14 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 14 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

1 Set x 15 Reps

Day 7

Rest

Est. 0 min

0 exercises

This day is empty

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