jorgebasilio

Oct 1st 2022

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jorgebasilio's 40 min Circuit Plan

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4 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a circuit/split plan designed with the help of the Jefit community for burning more calories during strength training and keeping full-body hypertrophy. Each day provides a variety of stimuli in just 40min workouts and a full-body circuit to be performed once a week.

Biceps/Triceps 8 exercises, 43 mins

Dumbbell Incline Tricep Extension	3x15 reps	rest: 0s
Bench Dip	3x15 reps	rest: 0s
	3x15 reps	rest: 50s
Dumbbell Zottman Curl	3x15 reps	rest: 0s
	3x12 reps • 30s	rest: 0s
Dumbbell Alternating Tricep Kickback	3x15 reps	rest: 50s
Dumbbell One-Arm Tricep Extension (Supinated)	3x15 reps	rest: 0s
Band Alternating Bicep Curl	3x12 reps	rest: 50s

Back/Traps 8 exercises, 42 mins

Cable Rope Lat Pulldown	3x15 reps	rest: 0s
Cable Rope Face Pull	3x15 reps	rest: 0s
Weight Plate Shrug	3x12 reps	rest: 50s
Barbell Bent-Over Row	3x15 reps	rest: 0s
Barbell Upright Row	3x18 reps	rest: 0s
	3x12 reps • 30s	rest: 50s
Barbell Snatch Shrug	3x15 reps	rest: 0s
Band Upright Row	3x12 reps	rest: 50s

Legs/Glutes 8 exercises, 43 mins

Barbell Bulgarian Split Squat	3x15 reps	rest: 0s
Barbell Kneeling Squat	3x15 reps	rest: 0s
Barbell Lateral Lunge	3x15 reps	rest: 0s
	3x12 reps • 30s	rest: 50s
	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Band Squat	3x15 reps	rest: 0s
Jump Rope	3x0 reps • 60s	rest: 50s

Chest/Shoulders 8 exercises, 44 mins

Machine Fly	3x15 reps	rest: 0s
Machine Reverse Fly	3x15 reps	rest: 50s
Dumbbell Incline Bench Press	3x15 reps	rest: 0s
Dumbbell Deep Push-Up	3x15 reps • 30s	rest: 0s
Dumbbell Incline Fly With A Twist	3x15 reps	rest: 50s
	3x10 reps	rest: 30s
Band Cross-Over	3x15 reps	rest: 0s
Band Reverse Fly	3x15 reps	rest: 50s

HIIT Core 8 exercises, 32 mins

Barbell Ab Rollout (Kneeling)	3x15 reps	rest: 0s
	3x12 reps • 30s	rest: 50s
V-Up	3x15 reps • 45s	rest: 15s
Band Sit-Up	3x15 reps • 45s	rest: 15s
Barbell Seated Twist	3x15 reps • 45s	rest: 15s
Rotational Crunch	3x15 reps • 45s	rest: 15s
Band Sit-Up	3x15 reps	rest: 0s
Jump Rope	3x0 reps • 60s	rest: 50s

Full-body Circuit 14 exercises, 1 hr 0 min

	2x12 reps • 60s	rest: 0s
Reverse Lunge Crossover	2x12 reps • 45s	rest: 50s
Barbell Squat to Shoulder Press	2x15 reps	rest: 0s
Barbell Squat to Upright Row	2x15 reps	rest: 50s
Deadlift to Bicep Curl	2x15 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	2x15 reps	rest: 50s
Barbell Reverse Curl	2x15 reps	rest: 0s
Barbell Standing Calf Raise	2x15 reps	rest: 50s
Barbell Bench Press	2x15 reps	rest: 0s
Bench Push-Up	2x15 reps • 45s	rest: 50s
Barbell Bench Press (Close Grip)	2x15 reps	rest: 0s
Bench Dip	2x15 reps	rest: 0s
Push-Up (Close Hand)	2x15 reps	rest: 50s
Jump Rope	2x0 reps • 60s	rest: 50s