Dumbbell Circuit Training

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RATING: 63 (FROM 289 JEFIT MEMBERS)

7 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Training 24 exercises, 1 hr 4 mins

Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s
Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s
Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s

Cardio 2 exercises, 30 mins

	Treadmill Running	0x0 reps • 900m	rest: 40s
	Walking	0x0 reps • 720m	rest: 5s

Rest 0 exercises, 0 min

Training 24 exercises, 1 hr 4 mins

Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s
Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s
Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s

Cardio 2 exercises, 31 mins

	Treadmill Running	0x0 reps • 420m	rest: 40s
	Walking	0x0 reps • 1260m	rest: 5s

Training 24 exercises, 1 hr 4 mins

Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s
Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s
Dumbbell Squat	1x14 reps	rest: 0s
Dumbbell Lunges	1x14 reps	rest: 0s
Bent Over Two Dumbbell Row	1x12 reps	rest: 0s
Deep Push Up	1x12 reps	rest: 0s
Standing Dumbbell Press	1x12 reps	rest: 0s
Dumbbell Alternate Bicep Curl	1x12 reps	rest: 0s
Dumbbell Standing Triceps Extension	1x12 reps	rest: 0s
Dumbbell Side Bend	1x15 reps	rest: 45s