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Intense Workout

Back & Legs

Intense   40 minutes

Target Areas: Legs

Equipment: Barbell, Dumbbells, Bench, Chair

Asif Kalam
 		    Added By Asif Kalam
Back & Legs
Tags
Full Gym Workouts Leg Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Chair Workouts

Exercises

Set 1: 1 round
Cardio Warm-Up
Effort: Moderate
Cardio Warm-Up
5 minutes
Rest
Rest
1 minute

Set 2: 4 rounds
Barbell Back Loaded Squats
Weights: Moderate
Effort: Vigorous
Barbell Back Loaded Squats
12 reps
Dumbbell Back Row
Weights: Moderate
Effort: Vigorous
Dumbbell Back Row
12 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Weights: Moderate
Effort: Vigorous
Squats
15 reps
Barbell Shrugs
Weights: Moderate
Effort: Vigorous
Barbell Shrugs
15 reps
Rest
Rest
30 seconds

Set 4: 2 rounds
Lunges
Effort: Moderate
Lunges
20 reps
Barbell Deadlifts
Weights: Moderate
Effort: Vigorous
Barbell Deadlifts
12 reps
Rest
Rest
30 seconds

Set 5: 1 round
Weights: Moderate
Effort: Vigorous
Seated Calf Raise
Reps until failure
Weights: Moderate
Effort: Vigorous
Dumbbell Pull Over ( Elbow Band)
Reps until failure
Rest
Rest
30 seconds

Set 6: 1 round
Running
Effort: Moderate
Running
15 minutes

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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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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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