DAY 1 OF 7 : Full-Body Circuits

Exercises 10 equipment Yes

CIRCUITS 1-2: Repeat circuit 3 times through before moving onto the next circuit. Rest
only 20 seconds between each exercise. Rest 3 minutes at the end of each circuit.

CIRCUITS 3: Repeat circuit 5 times. Don't rest between exercises. Rest 1 minute at the
end of each circuit.

EXERCISE CIRCUIT 1A
BARBELL FRONT SQUATYou'll need: Barbell, Squat RackHow to

3sets 8reps 20 sec.rest

EXERCISE CIRCUIT 1B
SINGLE-ARM DUMBBELL SHOULDER PRESSYou'll need: Dumbbells

3sets 10 per arm reps 20 sec.rest

EXERCISE CIRCUIT 1C
STANDING DUMBBELL BICEPS CURLYou'll need: Dumbbells
 3sets 10reps 20 sec.rest

EXERCISE CIRCUIT 1D
MEDICINE BALL V-UPYou'll need: No Equipment

3sets 20reps 3 min.rest

Any form of weight can be used.
EXERCISE CIRCUIT 2A
ALTERNATING DUMBBELL LUNGEYou'll need: Dumbbells

3sets 8reps 20 sec.rest

EXERCISE CIRCUIT 2B
INCLINE DUMBBELL BENCH PRESSYou'll need: Bench
 3sets 8-10reps 20 sec.rest

EXERCISE CIRCUIT 2C
CABLE BICEPS CURLYou'll need: Adjustable Cable Machine, Straight Bar
Attachment

3sets 10reps 20 sec.rest

EXERCISE CIRCUIT 2D
PLANK WITH TWIST

3sets 15 ea. Side reps 3 min.rest

Repeat circuit 3 times through before moving on to the next circuit. Rest for 3 minutes at
the end of each circuit.
EXERCISE CIRCUIT 3A
GENERAL PUSHUPYou'll need: No Equipment
 5sets 20reps --rest

EXERCISE CIRCUIT 3B
BARBELL BICEPS CURLYou'll need: BarbellHow to

5sets 10reps 1 min.rest

Repeat circuit 5 times through. Don’t rest between exercises. Rest for 1 minute at the
end of each circuit.

DAY 2 OF 7 : Full-Body Circuits

exercises10 equipment Yes

CIRCUITS 1-2: Repeat circuit 3 times through before moving onto the next circuit. Rest
only 20 seconds between each exercise. Rest 3 minutes at the end of each circuit.

CIRCUITS 3: Repeat circuit 5 times. Don't rest between exercises. Rest 1 minute at the
end of each circuit.

EXERCISE CIRCUIT 1A
BARBELL FRONT SQUATYou'll need: Barbell, Squat RackHow to
 3sets 8reps 20 sec.rest

EXERCISE CIRCUIT 1B
SINGLE-ARM DUMBBELL SHOULDER PRESSYou'll need: DumbbellsHow to

3sets 10 per arm reps 20 sec.rest

EXERCISE CIRCUIT 1C
STANDING DUMBBELL BICEPS CURLYou'll need: DumbbellsHow to

3sets 10reps 20 sec.rest

EXERCISE CIRCUIT 1D
MEDICINE BALL V-UPYou'll need: No EquipmentHow to

3sets 20reps 3 min.rest

Any form of weight can be used.
EXERCISE CIRCUIT 2A
ALTERNATING DUMBBELL LUNGEYou'll need: DumbbellsHow to

3sets 8reps 20 sec.rest

EXERCISE CIRCUIT 2B
INCLINE DUMBBELL BENCH PRESSYou'll need: BenchHow to

3sets 8-10reps 20 sec.rest

EXERCISE CIRCUIT 2C
CABLE BICEPS CURLYou'll need: Adjustable Cable Machine, Straight Bar
AttachmentHow to

3sets 10reps 20 sec.rest

EXERCISE CIRCUIT 2D
PLANK WITH TWISTHow to

3sets 15 ea. Side reps 3 min.rest

Repeat circuit 3 times through before moving on to the next circuit. Rest for 3 minutes at the end
of each circuit.

EXERCISE CIRCUIT 3A
GENERAL PUSHUPYou'll need: No EquipmentHow to

5sets 20reps --rest

EXERCISE CIRCUIT 3B
BARBELL BICEPS CURLYou'll need: BarbellHow to

5sets 10reps 1 min.rest

Repeat circuit 5 times through. Don’t rest between exercises. Rest for 1 minute at the end of
each circuit.

DAY 3 0F 7: Steady-State Cardio

Duration 60 min. equipment X
First, do the warmup. Then perform 40 minutes of cardio, keeping your heart rate at 150 beats
per minute.
DAY 4 OF 7: Full-Body Circuits
exercises11 equipment Yes

CIRCUITS 1-2: Repeat circuit 3 times through before moving onto the next circuit. Rest
only 20 seconds between each exercise. Rest 3 minutes at the end of each circuit.

CIRCUITS 3: Repeat circuit 5 times. Don't rest between exercises. Rest 1 minute at the
end of each circuit.

EXERCISE CIRCUIT 1A
BARBELL DEADLIFTYou'll need: BarbellHow to

3sets

6reps

20 sec.rest

EXERCISE CIRCUIT 1B
INCLINE DUMBBELL FLYEYou'll need: Bench, DumbbellsHow to

3sets
 12reps

20 sec.rest

EXERCISE CIRCUIT 1C
DUMBBELL HAMMER CURLYou'll need: DumbbellsHow to

3sets

10reps

20 sec.rest

EXERCISE CIRCUIT 1D
DECLINE SITUPHow to

3sets

20reps

2 min.rest

EXERCISE CIRCUIT 2A
BARBELL PUSH PRESSYou'll need: BarbellHow to
 3sets

8reps

5rest

EXERCISE CIRCUIT 2B
SINGLE-LEG PRESSHow to

3sets

10 ea. legreps

20 sec.rest

EXERCISE CIRCUIT 2C
LEG EXTENSIONHow to
 3sets

12reps

20 sec.rest

EXERCISE CIRCUIT 2D
EZ-BAR PREACHER CURLYou'll need: EZ-Bar, Preacher BenchHow to

3sets

8reps

20 sec.rest

EXERCISE CIRCUIT 2E
GENERAL PLANKYou'll need: No EquipmentHow to
 3sets

60 sec.reps

3 min.rest

EXERCISE CIRCUIT 3A
GENERAL PUSHUPYou'll need: No EquipmentHow to

5sets

25reps

--rest

EXERCISE CIRCUIT 3B
BARBELL BICEPS CURLYou'll need: BarbellHow to
 5sets

12reps

1 min.rest

DAY 5 OF 7: Full-Body Circuits

 SHARE
 TWEET



 +/-

 COMMENTS
exercises11

equipmentYes

CIRCUITS 1-2: Repeat circuit 3 times through before moving onto the next circuit. Rest
only 20 seconds between each exercise. Rest 3 minutes at the end of each circuit.

CIRCUITS 3: Repeat circuit 5 times. Don't rest between exercises. Rest 1 minute at the
end of each circuit.

EXERCISE CIRCUIT 1A
ONE-ARM DUMBBELL SNATCHHow to

3sets

8 ea. armreps

20 sec.rest
EXERCISE CIRCUIT 1B
WIDE-GRIP LAT PULLDOWNYou'll need: Adjustable Cable Machine, Bench, Lat Pulldown
BarHow to

3sets

12reps

20 sec.rest

EXERCISE CIRCUIT 1C
LYING HAMSTRING CURLHow to

2sets

12reps

20 sec.rest

EXERCISE CIRCUIT 1D
REVERSE HYPEREXTENSION
 3sets

15reps

20 sec.rest

EXERCISE CIRCUIT 1E
ONE-ARM OVERHEAD EXTENSIONYou'll need: DumbbellsHow to

3sets

15reps

3 min.rest

EXERCISE CIRCUIT 2A
BARBELL SHRUGYou'll need: BarbellHow to
 3sets

10reps

20 sec.rest

EXERCISE CIRCUIT 2B
LYING DUMBBELL PULLOVER TO EXTENSIONYou'll need: Dumbbells, BenchHow to

3sets

10reps

20 sec.rest

EXERCISE CIRCUIT 2C
SINGLE-LEG ROMANIAN DEADLIFTYou'll need: DumbbellsHow to

3sets

8 ea. armreps

20 sec.rest
EXERCISE CIRCUIT 2D
WEIGHTED BENCH DIPHow to

3sets

10reps

3 min.rest

EXERCISE CIRCUIT 3A
CHINUPYou'll need: Pullup BarHow to

5sets

10reps

--rest

EXERCISE CIRCUIT 3B
INCLINE FRENCH PRESSYou'll need: Barbell, EZ-BarHow to
 5sets 10reps 1 min.rest

DAY 6 OF 7: Steady-State Cardio

Duration 60 min. equipment X
First, do the warmup. Then perform 40 minutes of cardio, keeping your heart rate at 150 beats
per minute.

DAY 7OF 7: Rest

Equipment X
Enjoy your rest day!

ABS

ABS THE GIANT SET WORKOUT (see the moves in the video above).
Perform all 3 exercises in a row failing at 15 reps. Take 45 seconds rest for 4 rotations.

1. Vertical Leg Lifts

2. Kneeling Rope Crunches

3. Swiss Ball Stretch Crunches with Hold

Finish with 5 sets of transverse abdominal breathing exercises also known as

vacuums.