Michelle's Circuit Training
Shared By : southernfrenchie
Frequency : 3 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 1 / 489

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Description

3 days/week alternating Day 1 & Day 2 each time (so 1 week you will do Day 1 twice, the next Day 2 twice, etc.). These are meant to be supersets... i.e. do two different exercises back-to-back with no rest. For example, on Day 1, after the warmup cardio, do enough parallel bar leg raises for fatigue, then move on immediately to the next exercise, Dumbbell bench press. Lift enough weight for fatigue at 12-15 reps, then do one more set of the Parallel bar leg raise, another set of Dumbbell bench press, then move on to a superset with "Ab crunch machine" and "Dumbbell fly".

Day 1 Abs, Chest & Back combo day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Cardio

Rowing Rowing 5 min - - Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 0 sec 15 2 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 15 2 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 0 sec 15 2 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 0 sec 15 2 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 0 sec 15 2 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 15 2 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 0 sec 15 2 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 0 sec 15 2 Progress Chart

Abs

Exercise Ball Oblique Curl Exercise Ball Oblique Curl 0 sec 15 2 Progress Chart

Chest

Butterfly Butterfly 0 sec 15 2 Progress Chart

Abs

Flat Bench Leg Pull In Flat Bench Leg Pull In 0 sec 15 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 15 2 Progress Chart

Abs

Air Bike Air Bike 0 sec 15 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 0 sec 15 2 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 0 sec 15 2 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 0 sec 15 2 Progress Chart

Back

Cable Seated Row Cable Seated Row 0 sec 15 2 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 0 sec 15 2 Progress Chart

Back

Seated Machine Row Seated Machine Row 0 sec 15 2 Progress Chart

Abs

Torso Rotation Torso Rotation 0 sec 15 2 Progress Chart

Cardio

Rowing Rowing 5 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart
Day 2 Arms, Shoulders, Legs & Abs Combo day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 0 sec 15 2 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 0 sec 15 2 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 0 sec 15 2 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 0 sec 15 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 0 sec 15 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 0 sec 15 2 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 0 sec 15 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 15 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 15 2 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 0 sec 15 2 Progress Chart

Upper Legs

Lying Machine Squat Lying Machine Squat 0 sec 15 2 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 0 sec 15 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 0 sec 15 2 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 0 sec 15 2 Progress Chart

Shoulders

Cable External Rotation Cable External Rotation 0 sec 15 2 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 0 sec 15 2 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 15 2 Progress Chart

Glutes

Bridge Bridge 60 sec - 2 Progress Chart

Triceps

Dip Machine Dip Machine 0 sec 15 2 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 0 sec 15 2 Progress Chart

Glutes

Glute Kickback Glute Kickback 0 sec 15 2 Progress Chart

Cardio

Rowing Rowing 5 min - - Progress Chart