Dumbbell Circuit Training*
General
Advanced
Dumbbell
Plan Details
The Dumbbell Circuit Training* routine by Nikolay28841 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 Dumbbell Circuit Routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique. You will be targeting all of the main muscle group through 8 various multijoint 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 : When performing circuit training, you want to make sure that you are using a weight on the dumbbell that you are able to perform all of the required weight/sets and circuits that have been set. If you use a weight that you are unable to manage, you can possibly injure yourself or not get the full benefit of performing this circuit routine.
Routine detail
Day 1
Training
Est. 64 min
24 exercises
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Day 2
Cardio
Est. 48 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Training
Est. 64 min
24 exercises
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Day 5
Cardio
Est. 48 min
2 exercises
Walking
1 Set
Treadmill Running
1 Set
Day 6
Training
Est. 64 min
24 exercises
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
