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Intense Workout

Week 3 - Push

Intense   25 minutes

Target Areas: Arms

Equipment: Dumbbell

Archi Franco
 		    Added By Archi Franco
Week 3 - Push
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Barbell Incline Bench Press.
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Incline Bench Press.
10 reps
Rest
Rest
20 seconds
Barbell Incline Bench Press.
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Incline Bench Press.
10 reps
Rest
Rest
20 seconds
Barbell Incline Bench Press.
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Incline Bench Press.
12 reps
Rest
Rest
30 seconds
Barbell Incline Bench Press.
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Incline Bench Press.
15 reps

Set 2: 1 round
Rest
Rest
1 minute
Flyes (Dumbbell)
Weights: Moderate
❤️ Moderate (Zone 2)
Flyes (Dumbbell)
10 reps
Rest
Rest
20 seconds
Flyes (Dumbbell)
Weights: Moderate
❤️ Moderate (Zone 2)
Flyes (Dumbbell)
10 reps
Rest
Rest
20 seconds
Flyes (Dumbbell)
Weights: Moderate
❤️ Moderate (Zone 2)
Flyes (Dumbbell)
12 reps
Rest
Rest
30 seconds
Flyes (Dumbbell)
Weights: Moderate
❤️ Moderate (Zone 2)
Flyes (Dumbbell)
15 reps

Set 3: 1 round
Rest
Rest
1 minute
Weights: Moderate
❤️ Moderate (Zone 2)
Overhead Dumbbell Press
10 reps
Rest
Rest
20 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Overhead Dumbbell Press
10 reps
Rest
Rest
20 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Overhead Dumbbell Press
12 reps
Rest
Rest
30 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Overhead Dumbbell Press
15 reps

Set 4: 1 round
Rest
Rest
1 minute
Upright Barbell Row
Weights: Moderate
❤️ Moderate (Zone 2)
Upright Barbell Row
8 reps
Rest
Rest
20 seconds
Upright Barbell Row
Weights: Moderate
❤️ Moderate (Zone 2)
Upright Barbell Row
8 reps
Rest
Rest
20 seconds
Upright Barbell Row
Weights: Moderate
❤️ Moderate (Zone 2)
Upright Barbell Row
10 reps
Rest
Rest
30 seconds
Upright Barbell Row
Weights: Moderate
❤️ Moderate (Zone 2)
Upright Barbell Row
12 reps

Set 5: 1 round
Rest
Rest
1 minute
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Rest
Rest
20 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Rest
Rest
30 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps

Set 6: 1 round
Rest
Rest
1 minute
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Rest
Rest
20 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Rest
Rest
30 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
12 reps

Set 7: 3 rounds
Rest
Rest
20 seconds
Dumbbell Side Bends
Weights: Heavy
Dumbbell Side Bends
12 reps

Set 8: 1 round
Leg Raises
Leg Raises
12 reps

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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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