Intense Workout

Week 9 (W) - Push & Pull

Intense Duration 29 minutes

Target Areas: Upper Body

Equipment: Pull Up Bar

Added By John Boone

Tags

Home Gym Workouts Upper Body Workouts Pull Up Bar Workouts

Description

Week 3 High rep, Low volume

Exercises

Set 1: 3 rounds

❤️ Maximum (Zone 5)

10 reps

1 minute

Set 2: 3 rounds

10 reps

1 minute

Set 3: 3 rounds

T-Bar Row With Handle

Weights: Maximum
❤️ Maximum (Zone 5)

T-Bar Row With Handle

10 reps

1 minute

Set 4: 5 rounds

Decline Dumbbel Bench Press

Weights: Maximum
❤️ Maximum (Zone 5)

Decline Dumbbel Bench Press

10 reps

1 minute

Set 5: 3 rounds

Flyes (Dumbbell)

Weights: Maximum
❤️ Maximum (Zone 5)

Flyes (Dumbbell)

10 reps

1 minute

Set 6: 3 rounds

10 reps

1 minute

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

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HIIT

Cardio

Toning

Full Body