Albi -Circuit Training
General
Advanced
Body
Plan Details
The Albi -Circuit Training routine by Albivette is a 7 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
Training-brazos??
Est. 0 min
8 exercises
Dumbbell Lateral Raise
1 Set
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Day 2
Training-piernas???????
Est. 0 min
6 exercises
Prisoner Squat
4 Sets x 25 Reps
Jump Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
3 Sets x 8 Reps
Day 3
Brazos full ???
Est. 0 min
14 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 Tricep Extension (Supine)
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 4
Full body core
Est. 0 min
14 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
Cobra
3 Sets
Glute Kickback
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Triangle Pose
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Day 5
Piernas ?
Est. 0 min
10 exercises
Dumbbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bridge
3 Sets
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Day 6
Training-full
Est. 0 min
28 exercises
Prisoner Squat
1 Set x 14 Reps
Bodyweight Lunge
1 Set x 14 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Prisoner Squat
1 Set x 14 Reps
Bodyweight Lunge
1 Set x 14 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Prisoner Squat
1 Set x 14 Reps
Bodyweight Lunge
1 Set x 14 Reps
Push-Up
1 Set x 12 Reps
Crunch
1 Set x 16 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Arm Cobra
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bow Pose
3 Sets
Bridge
3 Sets
Cat Stretch
3 Sets x 8 Reps
Bench Leg and Hip Stretch
3 Sets x 8 Reps
Child's Pose
3 Sets
Cross-Legged Forward Fold
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Downward Facing Dog Single-Leg
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Plank
3 Sets
Tricep Push-Up
3 Sets x 8 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
