3 Days/Week Circuit Training

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3 Days/Week Circuit Training - JEFIT

3 Days/Week Circuit Training

General

Intermediate

Body

Plan Details

The 3 Days/Week Circuit Training routine by SFDonovan is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

A circuit cardio / strength routine I use to burn 600 calories over 38 minutes. I'll probably add some core plank stuff on the end.

Routine detail

Mon

Rest

Est. 0 min

0 exercises

This day is empty

Tue

Training

Est. 91 min

29 exercises

Bodyweight Wall Squat

1 Set x 12 Reps

Bodyweight Lunge

1 Set x 12 Reps

Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Alternating Tricep Kickback

1 Set x 12 Reps

Dumbbell Bench Press

1 Set x 12 Reps

Dumbbell Lateral Raise

1 Set x 12 Reps

Barbell Curl

1 Set x 12 Reps

Barbell Skull Crusher (Reverse Grip)

1 Set x 12 Reps

Dumbbell Fly

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Calf Raise

1 Set x 12 Reps

Bodyweight Wall Squat

1 Set x 12 Reps

Bodyweight Lunge

1 Set x 12 Reps

Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Seated Bicep Curl

1 Set x 12 Reps

Cable Tricep Pushdown (Rope)

1 Set x 12 Reps

Dumbbell Bench Press

1 Set x 12 Reps

Barbell Front Raise

1 Set x 12 Reps

Dumbbell Concentration Curl

1 Set x 12 Reps

Barbell Skull Crusher (Reverse Grip)

1 Set x 12 Reps

Machine Fly

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Leg Extension

1 Set x 12 Reps

Crunch

2 Sets x 15 Reps

Air Bike

2 Sets x 15 Reps

Side Plank

2 Sets x 15 Reps

Wed

Rest

Est. 0 min

0 exercises

This day is empty

Thu

Training

Est. 91 min

29 exercises

Bodyweight Wall Squat

1 Set x 12 Reps

Bodyweight Lunge

1 Set x 12 Reps

Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Alternating Tricep Kickback

1 Set x 12 Reps

Dumbbell Bench Press

1 Set x 12 Reps

Dumbbell Lateral Raise

1 Set x 12 Reps

Barbell Curl

1 Set x 12 Reps

Barbell Skull Crusher (Reverse Grip)

1 Set x 12 Reps

Dumbbell Fly

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Calf Raise

1 Set x 12 Reps

Bodyweight Wall Squat

1 Set x 12 Reps

Bodyweight Lunge

1 Set x 12 Reps

Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Seated Bicep Curl

1 Set x 12 Reps

Cable Tricep Pushdown (Rope)

1 Set x 12 Reps

Dumbbell Bench Press

1 Set x 12 Reps

Barbell Front Raise

1 Set x 12 Reps

Dumbbell Concentration Curl

1 Set x 12 Reps

Barbell Skull Crusher (Reverse Grip)

1 Set x 12 Reps

Machine Fly

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Leg Extension

1 Set x 12 Reps

Crunch

2 Sets x 15 Reps

Air Bike

2 Sets x 15 Reps

Side Plank

2 Sets x 15 Reps

Fri

Rest

Est. 0 min

0 exercises

This day is empty

Sat

Training

Est. 91 min

29 exercises

Bodyweight Wall Squat

1 Set x 12 Reps

Bodyweight Lunge

1 Set x 12 Reps

Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Alternating Bicep Curl

1 Set x 12 Reps

Dumbbell Alternating Tricep Kickback

1 Set x 12 Reps

Dumbbell Bench Press

1 Set x 12 Reps

Dumbbell Lateral Raise

1 Set x 12 Reps

Barbell Curl

1 Set x 12 Reps

Barbell Skull Crusher (Reverse Grip)

1 Set x 12 Reps

Dumbbell Fly

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Calf Raise

1 Set x 12 Reps

Bodyweight Wall Squat

1 Set x 12 Reps

Bodyweight Lunge

1 Set x 12 Reps

Push-Up

1 Set x 12 Reps

Dumbbell Shoulder Press

1 Set x 12 Reps

Dumbbell Seated Bicep Curl

1 Set x 12 Reps

Cable Tricep Pushdown (Rope)

1 Set x 12 Reps

Dumbbell Bench Press

1 Set x 12 Reps

Barbell Front Raise

1 Set x 12 Reps

Dumbbell Concentration Curl

1 Set x 12 Reps

Barbell Skull Crusher (Reverse Grip)

1 Set x 12 Reps

Machine Fly

1 Set x 12 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Leg Extension

1 Set x 12 Reps

Crunch

2 Sets x 15 Reps

Air Bike

2 Sets x 15 Reps

Side Plank

2 Sets x 15 Reps

Sun

Rest

Est. 0 min

0 exercises

This day is empty

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3 Days/Week Circuit Training

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