Morning Full-Body Circuit
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
-
Pull-Ups - (All Views)
///// PRIMARY MUSCLES WORKED
- Latissimus dorsi
- Teres major
- Trapezius
- Rhomboid major
- Rhomboid minorBICEPS
- Biceps brachii
- BrachialisFOREARMS
- Brachioradialis///// SECONDARY MUSCLES WORKED
NECK
- Splenius capitis
- SternocleidomastoidSHOULDERS
... -
Sit-Ups - (All Views)
///// PRIMARY MUSCLES WORKED
ABS
- External oblique
- Rectus abdominisHIP
- Tensor fascia lataQUADS
- Rectus femoris///// SECONDARY MUSCLES WORKED
BACK
- Latissimus dorsiCHEST
- Pectoralis major
- Serratus anteriorGLUTES
- Gluteus maximus
- Gluteus medi... -
Parallel Bar Dips - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoidCHEST
- Pectoralis majorTRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial headBICEPS
- BrachialisFOREARMS
- Anconeus///// SECONDARY MUSCLES WORKED
SHOULDERS
- ... -
Deadlifts - (All Views)
///// PRIMARY MUSCLES WORKED
NECK
- Levator scapula
- Splenius capitisBACK
- TrapeziusFOREARMS
- Flexor digitorum superficialis
- Flexor digitorum profundusABS
- External oblique
- Rectus abdominisGLUTES
- Gluteus maximusQUADS
- Rectus femoris
- Vastus lat... -
Push-Ups - (All Views)
///// PRIMARY MUSCLES WORKED
SHOULDERS
- Anterior deltoidCHEST
- Pectoralis major
- Pectoralis major, clavicular partTRICEPS
- Triceps brachii, lateral head
- Triceps brachii, long head
- Triceps brachii, medial headFOREARMS
- Anconeus///// SECONDARY MUSCLES WORKE...
-
Side Crunch - (All Views)
///// PRIMARY MUSCLES WORKED
ABS
- Rectus abdominis///// SECONDARY MUSCLES WORKED
ABS
- External oblique
- Internal oblique -
Side Crunch - (All Views) - LEFT
///// PRIMARY MUSCLES WORKED
ABS
- Rectus abdominis///// SECONDARY MUSCLES WORKED
ABS
- External oblique
- Internal oblique