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Intense Workout

High Reps, Light Weights Upper

Intense   38 minutes

Target Areas: Back, Shoulders

Equipment: Barbell, Bench, Strength Machine, Dumbbells, Pull Up Bar, Resistance Bands, Rings

Uncle Heiko S
 		    Added by Personal Trainer Uncle Heiko S
High Reps, Light Weights Upper
Tags
Full Gym Workouts Back Workouts Barbell Workouts Bench Workouts Strength Machine Workouts Dumbbell Workouts Pull Up Bar Workouts Resistance Band Workouts TRX / Ring Workouts

Exercises

Set 1: 3 rounds
Barbell Bench Press
Weights: Moderate
Effort: Vigorous
Barbell Bench Press
15 reps
Transition
Transition
15 seconds
Lat Pulldown
Weights: Moderate
Lat Pulldown
15 reps
Rest
Rest
1 minute

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Incline Dumbbell Bench Press
Weights: Moderate
Effort: Vigorous
Incline Dumbbell Bench Press
12 reps
Transition
Transition
15 seconds
J Rope Pulldown
Weights: Moderate
Effort: Vigorous
J Rope Pulldown
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Cable Crossover
Effort: Vigorous
Cable Crossover
20 reps
Transition
Transition
15 seconds
Rowing (Cable)
Effort: Vigorous
Rowing (Cable)
20 reps
Rest
Rest
1 minute

Set 6: 1 round
Cable Crossover
Effort: Vigorous
Cable Crossover
Reps until failure
Transition
Transition
15 seconds
Rowing (Cable)
Effort: Vigorous
Rowing (Cable)
Reps until failure
Rest
Rest
1 minute

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 2 rounds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
Reps until failure
Transition
Transition
15 seconds
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
1 minute

Set 9: 1 round
Rest
Rest
1 minute
Face Pull
Effort: Vigorous
Face Pull
25 reps

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Recommended Gear

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