Here’s a circuit training workout I put together with a specific purpose in mind: to target key muscle groups through precise exercise selection and execution.

Each exercise in this circuit serves a distinct function:

1. Close-neutral-grip chin-up – Targets the lats in a stretched position while also encouraging scapular elevation.
2. Incline pronated-grip dumbbell press – Focuses on the clavicular fibers of the pec major.
3. 1¼ back squat – Emphasizes the glutes and vastus medialis oblique (VMO) of the quads.
4. Incline dumbbell lateral raise – Activates the anterior and medial deltoids.
5. Seated dumbbell shrug – Hits the upper traps while reinforcing proper scapular elevation.
6. Standing calf raise – Isolates the gastrocnemius.

If you’re curious about the emphasis on scapular elevation—particularly through the paused chin-ups and shrugs—be sure to read My Pterodactyl Wings.

To learn more about how to implement circuits like this into your own training for efficiency and fat loss, check out 3 Methods of Circuit Training to Shed Body Fat Quickly.