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Intense Workout

3.ª Semana Julho

Intense   34 minutes

Target Areas: Arms, Chest

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

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
3.ª Semana Julho
Tags
Full Gym Workouts Arm Workouts Medicine Ball Workouts Pull Up Bar Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts No Equipment Workouts
Description

3.o treino

Exercises

Set 1: 3 rounds
Double Medicine Ball Push-Ups
Double Medicine Ball Push-Ups
15 reps
Sprint
Sprint
2 minutes
Stand under a pull up bar and raise your arms up to the bar with an overhand grip.
90 Degree Hang
1 minute

Set 2: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
12 reps
Rope Tricep Push Down
12 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
12 reps

Set 3: 3 rounds
Cable Crossovers
12 reps
Dumbbell Fly on Bench
Dumbbell Fly on Bench
12 reps
Diamond Push-Ups
Diamond Push-Ups
12 reps

Set 4: 3 rounds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
20 reps
Scissor Cross Crunches
Scissor Cross Crunches
20 reps
Push-Up Knee Tucks
Push-Up Knee Tucks
15 reps

Set 5: 1 round
Wall Quad Stretch
Wall Quad Stretch
1 minute
Right Low Lunge
Right Low Lunge
1 minute
Left Low Lunge
Left Low Lunge
1 minute

Set 6: 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

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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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