jorgebasilio's 40 min Circuit Plan
Sport
Intermediate
Barbell
Plan Details
The jorgebasilio's 40 min Circuit Plan routine by jorgebasilio is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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.
Routine detail
Mon
Biceps/Triceps
Est. 44 min
8 exercises
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Waiter Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Dumbbell Isometric Bicep Hold
3 Sets
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 15 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Tue
Back/Traps
Est. 43 min
8 exercises
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 18 Reps
Isometric Barbell Shoulder Shrug
3 Sets
Barbell Snatch Shrug
3 Sets x 15 Reps
Band Upright Row
3 Sets x 12 Reps
Wed
Legs/Glutes
Est. 43 min
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Barbell Kneeling Squat
3 Sets x 15 Reps
Barbell Lateral Lunge
3 Sets x 15 Reps
Isometric Squat
3 Sets
Ankle Weight Glute Kickback
3 Sets x 10 Reps
Ankle Weight Glute Kickback
3 Sets x 10 Reps
Band Squat
3 Sets x 15 Reps
Jump Rope
3 Sets
Thu
Chest/Shoulders
Est. 45 min
8 exercises
Machine Fly
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Single Dumbbell Hammer Chest Raise
3 Sets x 10 Reps
Band Cross-Over
3 Sets x 15 Reps
Band Reverse Fly
3 Sets x 15 Reps
Fri
HIIT Core
Est. 33 min
8 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Tummy (Stomach) Vacuum
3 Sets
V-Up
3 Sets x 15 Reps
Band Sit-Up
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Band Sit-Up
3 Sets x 15 Reps
Jump Rope
3 Sets
Sat
Full-body Circuit
Est. 60 min
14 exercises
Burpee
2 Sets x 12 Reps
Reverse Lunge Crossover
2 Sets x 12 Reps
Barbell Squat to Shoulder Press
2 Sets x 15 Reps
Barbell Squat to Upright Row
2 Sets x 15 Reps
Deadlift to Bicep Curl
2 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 15 Reps
Barbell Reverse Curl
2 Sets x 15 Reps
Barbell Standing Calf Raise
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Bench Push-Up
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Push-Up (Close Hand)
2 Sets x 15 Reps
Jump Rope
2 Sets
Sun
Rest/Cardio
Est. 62 min
1 exercise
Running
1 Set
