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Intense Workout

2.ª Semana Maio

Intense   23 minutes

Target Areas: Back, Arms

Equipment: Medicine Ball, Barbell, Pull Up Bar, Strength Machine, Dumbbells, Exercise Mat

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
2.ª Semana Maio
Tags
Full Gym Workouts Back Workouts Medicine Ball Workouts Barbell Workouts Pull Up Bar Workouts Strength Machine Workouts Dumbbell Workouts No Equipment Workouts
Description

2.º

Exercises

Set 1: 3 rounds
Sprint
Sprint
30 seconds
Burpees
Burpees
10 reps
Double Medicine Ball Push-Ups
Double Medicine Ball Push-Ups
15 reps

Set 2: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
12 reps
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
12 reps
L Pull-Ups
L Pull-Ups
12 reps

Set 3: 3 rounds
Closed Grip Lat Pull-downs
12 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Barbell Bicep Curls
Barbell Bicep Curls
12 reps

Set 4: 3 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
12 reps
Isometric Bicep Curls
Isometric Bicep Curls
10 reps
Scissor Cross Crunches
Scissor Cross Crunches
20 reps

Set 5: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Fold Forward
Fold Forward
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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abs & core

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