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Albi -Circuit Training
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General
Advanced
Body
Plan Details
The Albi -Circuit Training routine by Albivette is a 5 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 Bodyweight Circuit Routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique. After completing the first circuit, you will take a 45 second rest period and then repeat the same circuit 3 more times for a total of 4 circuits performed. You will be targeting all of the main muscle group through 8 various multi-joint 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 : Loosening up your joints/muscles is key to prevent injury and stay warmed up throughout the entire circuit. If you perform exercises too quickly or not to full repetition, you can possibly injure yourself or not get the full benefit of performing this circuit routine.
Routine detail
Day 1
Glutes new day ?
Est. 0 min
8 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Bridge
3 Sets
Knee to Chest (Supine)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 2
Brazos full ???
Est. 0 min
13 exercises
Kettlebell One-Arm Floor Press
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Modified Push-Up to Forearms
3 Sets x 8 Reps
Day 3
Piernas nuevo ?
Est. 0 min
10 exercises
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Day 4
Full body core ?
Est. 0 min
11 exercises
Air Bike
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Deep Push-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
13 exercises
Smith Machine Squat
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
