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Exercises

Set 1: 1 round
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
4 reps
Rest
Rest
2 mins 30 secs
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
6 reps
Rest
Rest
2 minutes
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
6 reps
Rest
Rest
2 minutes
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
6 reps
Rest
Rest
2 minutes
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
8 reps
Rest
Rest
1 min 30 secs
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
10 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
15 reps
Rest
Rest
50 seconds

Set 2: 1 round
Weights: Maximum
Close Grip Lat Pull Down
4 reps
Rest
Rest
2 mins 30 secs
Weights: Maximum
Close Grip Lat Pull Down
6 reps
Rest
Rest
2 minutes
Weights: Maximum
Close Grip Lat Pull Down
6 reps
Rest
Rest
2 minutes
Weights: Maximum
Close Grip Lat Pull Down
6 reps
Rest
Rest
2 minutes
Weights: Maximum
Close Grip Lat Pull Down
8 reps
Rest
Rest
1 min 30 secs
Weights: Maximum
Close Grip Lat Pull Down
10 reps
Rest
Rest
1 minute
Weights: Maximum
Close Grip Lat Pull Down
15 reps
Rest
Rest
50 seconds

Set 3: 1 round
Leg Press
Weights: Maximum
Leg Press
6 reps
Rest
Rest
2 minutes
Leg Press
Weights: Maximum
Leg Press
6 reps
Rest
Rest
2 minutes
Leg Press
Weights: Maximum
Leg Press
6 reps
Rest
Rest
2 minutes
Leg Press
Weights: Maximum
Leg Press
6 reps
Rest
Rest
2 minutes

Set 4: 1 round
Weights: Maximum
Dumbbell Shoulder Press
8 reps
Rest
Rest
1 min 30 secs
Weights: Maximum
Dumbbell Shoulder Press
8 reps
Rest
Rest
1 min 30 secs
Weights: Maximum
Dumbbell Shoulder Press
8 reps
Rest
Rest
1 min 30 secs

Set 5: 1 round
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
8 reps
Rest
Rest
1 min 30 secs
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
8 reps
Rest
Rest
1 min 30 secs
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
8 reps
Rest
Rest
1 min 30 secs

Set 6: 1 round
Weights: Maximum
Cable Lat Pull Down
8 reps
Weights: Heavy
Cable Lat Pull Down
Reps until failure
Rest
Rest
1 min 30 secs
Weights: Maximum
Cable Lat Pull Down
8 reps
Weights: Heavy
Cable Lat Pull Down
Reps until failure
Rest
Rest
1 min 30 secs
Weights: Maximum
Cable Lat Pull Down
8 reps
Weights: Heavy
Cable Lat Pull Down
Reps until failure
Rest
Rest
1 min 30 secs

Set 7: 1 round
Resistance: Maximum
הרמת רגליים
Reps until failure
Rest
Rest
50 seconds
Resistance: Maximum
הרמת רגליים
Reps until failure
Rest
Rest
50 seconds
Resistance: Maximum
הרמת רגליים
Reps until failure
Rest
Rest
50 seconds
Resistance: Maximum
הרמת רגליים
Reps until failure
Rest
Rest
50 seconds
Resistance: Maximum
הרמת רגליים
Reps until failure
Rest
Rest
50 seconds

Set 8: 1 round
Resistance: Maximum
כפיפות בטן עם משקולת
15 reps
Crunches
Crunches
Reps until failure
Rest
Rest
50 seconds
Resistance: Maximum
כפיפות בטן עם משקולת
15 reps
Crunches
Crunches
Reps until failure
Rest
Rest
50 seconds
Resistance: Maximum
כפיפות בטן עם משקולת
15 reps
Crunches
Crunches
Reps until failure


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