OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Barbell row, shoulder press and incline press: In the last set, do as many reps as possible. Dumbbell step up: Do 15 reps with one leg, then 15 with the other one. Lat pulldown: Take a short break if necessary, only as short as possible. You even may do more than 50😉


Exercises

Set 1: 2 rounds
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
8 reps
Rest
Rest
1 minute

Set 2: 4 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
6 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Barbell Shoulder Press
Weights: Light
Barbell Shoulder Press
8 reps
Rest
Rest
1 minute

Set 4: 5 rounds
Barbell Shoulder Press
Weights: Heavy
Barbell Shoulder Press
5 reps
Rest
Rest
2 minutes

Set 5: 3 rounds
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
30 reps
Rest
Rest
1 minute

Set 6: 1 round
Incline Dumbbell Bench Press
Weights: Light
Incline Dumbbell Bench Press
8 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
10 reps
Rest
Rest
1 minute

Set 7: 2 rounds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
12 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
10 reps
Rest
Rest
1 minute

Set 8: 2 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
6 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
10 reps
Rest
Rest
1 minute

Set 9: 2 rounds
Calve Raises
Calve Raises
20 reps
Rest
Rest
1 minute

Set 10: 1 round
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
12 reps
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
8 reps
Rest
Rest
1 minute

Set 11: 1 round
Lat Pulldown
Weights: Moderate
Effort: Very Hard
Lat Pulldown
50 reps

Workout Discussion

13 Jul
Enjoy your time outside Pabs
13 Jul
These look like great workouts👍🏾💪🏽. Gonna try them but it’s so nice out, gotta get outside🌞

Related Workouts

  • Stacked Up Top
    Stacked Up Top
    43 minutes, Intense
  • Abs & Arms Assault
    Abs & Arms Assault
    38 mins 21 secs, Intense
  • Giddy Up Cowgirl
    Giddy Up Cowgirl
    37 mins 30 secs, Intense
  • The BIG DumBO
    The BIG DumBO
    35 minutes, Moderate
  • Elliptical Intensity Trainer
    Elliptical Intensity Trainer
    40 minutes, Intense
  • Strengthen Glutes & Core
    Strengthen Glutes & Core
    45 minutes, Moderate