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3-day Circuit Strength Training Routine

Created by VernonK

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Tagged as: 3-day, weight loss, fat loss, and full body

Workout Programs → 3-day Circuit Strength Training Routine

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Summary

2 Workouts / 19 Exercises

11% Cardio / 89% Strength Training

Latest Exercisers

Workout Program Description

This program is a circuit training routine that runs 3 days a week (for this description we'll assume Monday, Wednesday, Friday).

All dumbbell exercises show the weight of a single dumbbell. For example, dumbbell squats show 12 reps @ 40lbs. That's 40 lbs. in your left hand and 40 lbs. in your right hand for a total of 80 lbs. You should determine your own weights if the one's shown seem too much or too little.

On Monday and Wednesday, do the Ab Exercises (up to ba...

Workouts

Circuit Strength Routine for Monday and Wednesday

Circuit Strength Routine for Friday

Description

Circuit strength routine intended for 3-day a week workout. Monday/Wednesday incorporates Ab exercises, Friday routine will add lunges and step-ups. You should determine your own weights if the one's shown seem too much or too little. All dumbbell exercises show the weight of a single dumbbell. For example, dumbbell squats show 12 reps @ 40lbs. That's 40 lbs. in your left hand and 40 lbs. in your right hand for a total of 80 lbs. Do the Ab Exercises (up to back extensions) 1 set with no rest between. Then do one set of each exercise in circuit with 30 seconds rest between sets. Repeat circuit for a total of 3 sets. Rest 90-120 seconds between circuits.

Suggested Schedule

This workout should be done weekly on:

View Workout Details


	Treadmill 00:05:00 Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas...
	Weighted Situp 1 set: 12 reps Use a dumbell or weight plate and perform standard situp

	Hip Lifts 1 set: 12 reps Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t...

Adobe Flash player is required.	Dumbbell Side Bend 1 set: 6 reps Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the ...

	Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi...

	Back Extensions 1 set: 12 reps

	Dumbbell Squats 3 sets: 12 reps, 12 reps, 12 reps

Adobe Flash player is required.	Bench Press - Barbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...

	Lat Pulldowns - Wide-Grip 3 sets: 12 reps, 12 reps, 12 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

	Standing Dumbbell Shoulder Press 3 sets: 10 reps, 10 reps, 10 reps

There are other exercises for this workout, view them in the workout detail