Full Body Blast Circuit Workout – Week 4

by Kristine on October 15, 2014

in Blog, Workouts

We’re onto Week 4 of the Full Body Blast Circuit Workout!  If this is where you’re starting, I recommend you pop over to the Week 1 post as I do a full intro to the program and what its all about.

But this gives you an idea…

Full Body Blast Circuit Workout_main

Some Tips:

– If you are doing the workouts in a small group of 3 or 4, grab all the equipment you’d need to do each series, and take turns in a circle, then switch to the next exercise. Similar to what it would be like doing stations.

– If you’re in a group of 3, do the first 3 exercises in a circuit-style so every person has a station.

– If you do them by yourself, you could do 3 sets of each exercise before moving onto the next, or you could do 1 set of each exercise in the series, then repeat that 3 times.

Full Body Blast Circuit Workout – Week 4

Full Body Blast Circuit Workout_Week 4

* This week is a little bit different, as there are 3 exercises in each group (instead of 4), and each group of exercises will be focused on a specific body part.

Monday

1) Barbell bicep curls (15 reps), hammer curls (15 reps), concentration curls (10 reps per arm)
3 sets

2) Cable kickbacks (12 per leg), walking lunges (10 across, 10 back), curtsy lunges (12 per leg)
3 sets

3) Shoulder presses (15 reps), arnold presses (15 reps), lateral raises (15 reps)
3 sets

4) Leg extensions (20 reps), leg curls (20 reps), standing squats with plate or dumbbells (20 reps)
3 sets

Tuesday

1) Seated rows (15 reps), lat pulldowns (15 reps), assisted pullups (15 reps)
3 sets

2) Chest presses (15 reps), lying bench dumbbell flies (15 reps), pushups (20 reps)
3 sets

3) Rope crunches (20 reps), decline crunches (20 reps), hanging leg raises (15 reps)
3 sets

4) Dumbbell bench step ups (10 per leg), stiff legged deadlifts (15 reps), Romanian deadlifts (10 per leg)
3 sets

Wednesday

1) Front raises (15 reps), upright rows (15 reps), one-arm side laterals (10 per arm)
3 sets

2) Bench dips (20 reps), rope tricep pushdowns (15 reps), cable one-arm tricep extensions (12 per arm)
3 sets

3) Leg presses (20 reps), hack squats (15 reps), pulsing lunges with dumbbells (15 per leg)
3 sets

4) Dumbbell rear lateral raises (15 reps), rope face pulls (15 reps), cable rear delt flies (15 reps)
3 sets

Thursday

1) Butt blaster machine (10 per leg), split squat with dumbbells (12 per leg), barbell hip thrusts (20 reps)
3 sets

2) One-arm dumbbell rows (10 per arm), narrow grip reverse pulldowns (15 reps), straight arm pulldowns (15 reps)
3 sets

3) Double bicep cable curls (15 reps), wide grip barbell curls (15 reps), narrow grip barbell curls (15 reps)
3 sets

4) Chest flies (machine) (15 reps), incline chest press wide grip (15 reps), incline presses (15 reps)
3 sets

Friday – 1000 rep workout

100 reps of each exercise. Do all the reps in each exercise before moving onto the next. Do as many reps as you can before taking a break. I try to do about 25 reps before taking a short rest and finishing the rest.

1) 100 tricep dips
2) 100 crunches
3) 100 leg extensions – machine
4) 100 bicep curls
5) 100 pushups (drop to your knees if you have to)
6) 100 stiff legged deadlifts
7) 100 shoulder presses
8) 100 rear delt flies
9) 100 hack squats
10) 100 pull-ups (assisted)

Be safe and enjoy!

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Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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