Jeremy 5 Day Circuit Training

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4 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy weight, low reps, fast paced, high heart rate. short time in gym plenty of cardio. explosive energy build endurance.

Chest and Triceps 7 exercises, 42 mins

Barbell Bench Press	3x6 reps	rest: 0s
Dip	3x8 reps	rest: 0s
Dumbbell Fly	3x8 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 0s
Dumbbell Incline Bench Press	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Treadmill Running	1x0 reps	rest: 20s

Cardio Day 4 exercises, 46 mins

Back, Biceps, and Forearm 6 exercises, 20 mins

Barbell Deadlift	3x6 reps	rest: 0s
Barbell Curl	3x8 reps	rest: 0s
Barbell Bent-Over Row	3x6 reps	rest: 0s
Dumbbell Incline Curl	3x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s

Shoulders and Legs 7 exercises, 24 mins

Barbell Squat	3x6 reps	rest: 0s
Dumbbell Lunge	3x8 reps	rest: 0s
Machine Leg Curl (Prone)	3x8 reps	rest: 0s
Barbell Shoulder Press	3x6 reps	rest: 0s
Barbell Shrug	3x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s
Dumbbell Lateral Raise	3x8 reps	rest: 0s

Abs 6 exercises, 57 mins