Dumbbell Circuit Training
Shared By : JefitTeam VIP
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2290 / 55849

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Description

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.

Day 1 Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart
Day 2 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 40 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 3 Rest
Day 4 Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart
Day 5 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 40 min - - Progress Chart

Cardio

Walking Walking 5 min - - Progress Chart
Day 6 Training
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 14 1 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 0 sec 14 1 Progress Chart

Back

Bent Over Two Dumbbell Row Bent Over Two Dumbbell Row 0 sec 12 1 Progress Chart

Chest

Deep Push Up Deep Push Up 0 sec 12 1 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 0 sec 12 1 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 0 sec 12 1 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 0 sec 12 1 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 1 Progress Chart
Day 7 Rest