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
