circuit/strength training
General
Advanced
Dumbbell
Plan Details
The circuit/strength training routine by acentauri1974 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Supersets
Est. 40 min
3 exercises
Pull-Up
10 Sets x 8 Reps
Push-Up
10 Sets x 8 Reps
Prisoner Squat
10 Sets x 8 Reps
Any
Abs
Est. 30 min
5 exercises
Alternating Heel Touch
4 Sets x 8 Reps
Scissor Kick
4 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Barbell Ab Rollout
4 Sets x 8 Reps
Any
Back & bi/triceps
Est. 58 min
8 exercises
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Kettlebell Renegade Row
4 Sets x 8 Reps
Kettlebell Alternating Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Any
Chest/shoulders
Est. 61 min
9 exercises
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Kettlebell One-Arm Floor Press
4 Sets x 8 Reps
Kettlebell Alternating Floor Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Kettlebell Thruster
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Any
Outdoor supersets
Est. 43 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Chin-Up (Mixed Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Any
Legs
Est. 57 min
6 exercises
Prisoner Squat
1 Set x 8 Reps
Dumbbell Lunge
8 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Kettlebell Dead Clean
4 Sets x 8 Reps
Kettlebell Front Squat
4 Sets x 8 Reps
Any
Aero
Est. 32 min
1 exercise
Indoor Cycling
4 Sets
