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Member Workout

workout2

23 minutes

Target Areas: Core

Equipment: Pull Up Bar

Alessandro Bertini
 		    Added By Alessandro Bertini
workout2
Tags
Home Gym Workouts Ab & Core Workouts Pull Up Bar Workouts

Exercises

Set 1: 2 rounds
Alt. leg lunges - 2x16kg
Alt. leg lunges - 2x16kg
12 reps
Rest
Rest
30 seconds

Set 2: 2 rounds
standing dumbells alt. curls - 2x16kg
standing dumbells alt. curls - 2x16kg
10 reps
Rest
Rest
30 seconds

Set 3: 1 round
Behind back cable curls - 11.3kg
Behind back cable curls - 11.3kg
10 reps
Rest
Rest
45 seconds

Set 4: 2 rounds
Overhead cable triceps - 24.9kg
Overhead cable triceps - 24.9kg
10 reps
Rest
Rest
30 seconds

Set 5: 1 round
reverse pushups - 15kg
reverse pushups - 15kg
10 reps
Rest
Rest
45 seconds

Set 6: 2 rounds
lateral flies - 2x8kg
lateral flies - 2x8kg
10 reps
Rest
Rest
30 seconds

Set 7: 1 round
military press - 35kg
military press - 35kg
10 reps
Rest
Rest
45 seconds

Set 8: 2 rounds
cable lats pulldown - 47kg
cable lats pulldown - 47kg
10 reps
Rest
Rest
50 seconds

Set 9: 1 round
Standing wide cable pulls - 47kg
Standing wide cable pulls - 47kg
10 reps
Rest
Rest
30 seconds

Set 10: 1 round
Standing narrow cable pulls - 47kg
Standing narrow cable pulls - 47kg
10 reps
Rest
Rest
30 seconds

Set 11: 1 round
push up alt. hand to chest
15 reps
Rest
Rest
30 seconds

Set 12: 1 round
back extesion incline - 15kg
back extesion incline - 15kg
12 reps
Rest
Rest
30 seconds

Set 13: 1 round
wheel goodmorning - 20kg
12 reps
Rest
Rest
45 seconds

Set 14: 2 rounds
Decline bench abs - 15kg
Decline bench abs - 15kg
12 reps
Rest
Rest
30 seconds

Set 15: 1 round
Bicycle abs - 15kg
Bicycle abs - 15kg
20 reps
Rest
Rest
30 seconds

Set 16: 1 round
Hanging Pike
Hanging Pike
10 reps
Rest
Rest
30 seconds

Set 17: 1 round
superwoman planks
superwoman planks
10 reps

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Recommended Gear

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Workout Categories

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Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

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YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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