Alternating-Day Intense Circuit (Day 2) - CHEST & SHOULDERS & ARMS & ABS

Alternating-Day Intense Circuit (Day 2) - CHEST & SHOULDERS & ARMS & ABS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Alternating-Day Intense Circuit (Day 2) - CHEST & SHOULDERS & ARMS & ABS
  • Dumbbell Presses - (All Views)
    00:30
    Dumbbell Presses - (All Views)

    Dumbbell Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres ...

  • Dumbbell Flys - (All Views)
    00:30
    Dumbbell Flys - (All Views)

    Dumbbell Flys - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major, clavicular part
    - Pectoralis major, sternocostalis part

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid
    - Scalenes

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    -...

  • Front Dumbbell Presses - (All Views)
    00:30
    Front Dumbbell Presses - (All Views)

    Front Dumbbell Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator sc...

  • Curls - (All Views)
    00:30
    Curls - (All Views)

    Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Middle deltoid
    - Posterior deltoid

    CHEST
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachi...

  • Lateral Dumbbell Raises - (All Views)
    00:30
    Lateral Dumbbell Raises - (All Views)

    Lateral Dumbbell Raises - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Trapezius

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid
    - Sternohyoid

    BACK
    - Latissimus dorsi
    - Teres major
    ...

  • Push-Downs - (All Views)
    00:30
    Push-Downs - (All Views)

    Push-Downs - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid
    - Scalenes

    SHOULDERS
    ...

  • Triceps Extensions - (All Views)
    00:30
    Triceps Extensions - (All Views)

    Triceps Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Pectoralis major...

  • Roman Chair Side Bends - (All Views)
    00:30
    Roman Chair Side Bends - (All Views)

    Roman Chair Side Bends - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Roman Chair Side Bends - (All Views) - LEFT
    00:30
    Roman Chair Side Bends - (All Views) - LEFT

    Roman Chair Side Bends - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus medius

    HIP
    - Sartorius
    - Tensor fascia l...

  • Crunches - (All Views)
    00:30
    Crunches - (All Views)

    Crunches - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Serratus anterior

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    GLUTES
    - Gluteus maximus
    - ...

  • Leg Raises (Bent Leg) - (All Views)
    00:30
    Leg Raises (Bent Leg) - (All Views)

    Leg Raises (Bent Leg) - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Pyramidalis

    HIP
    - Tensor fascia lata
    - Iliopsoas
    - Psoas major
    - Psoas minor

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posteri...

  • Bridging - (All Views)
    00:30
    Bridging - (All Views)

    Bridging - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    HAMSTRINGS
    - Biceps femoris, long head
    - Biceps femoris, short head

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - Gluteus medius

    HIP
    - iliotibial band
    - Tensor fascia lata

    QUADS
    - Rectus femoris
    ...

  • Plank - (All Views)
    00:30
    Plank - (All Views)

    Plank - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique

    ///// SECONDARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

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