Intense Workout

Conditioning

Intense Duration 1 h 3 m

Target Areas: Shoulders

Equipment: Barbell, Bench, Dumbbell, Stability Ball

Added By David Harman

Tags

Full Gym Workouts Shoulder Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Exercise Ball Workouts

Exercises

Set 1: 3 rounds

15 reps

20 seconds

Barbell Deadlift

Weights: Moderate

Barbell Deadlift

20 reps

20 seconds

Barbell Bench Press

Weights: Moderate

Barbell Bench Press

20 reps

20 seconds

Dumbbell Lunges

Weights: Light

Dumbbell Lunges

15 reps

45 seconds

Set 2: 2 rounds

15 reps

Mountain Climbers

Mountain Climbers

1 minute

1 minute

50 reps

15 seconds

Ball Foot to Hand Pass

Ball Foot to Hand Pass

15 reps

15 seconds

1 minute

1 minute

Set 3: 2 rounds

Straight Punches

Straight Punches

2 minutes

1 minute

1 minute

1 minute

1 minute

1 minute

20 seconds

Right Elbow Swings

Right Elbow Swings

1 minute

Left Elbow Swings

Left Elbow Swings

1 minute

Jab Cross Hook Elbow Right

Jab Cross Hook Elbow Right

1 minute

Jab Cross Hook Elbow Left

Jab Cross Hook Elbow Left

1 minute

Elbow Strike, Knee Strike

Elbow Strike, Knee Strike

1 minute

1 minute

Set 4: 1 round

Heavybag Freestyle

5 minutes

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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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.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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