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Description

This is a very intense workou. Because of the super sets, you're doing a lot of volume in short time. Always keep a proper form and make sure to get enough rests (least 2, better 3min before you repeat the same exercise). Do a proper warm up before and some stretching after. Feel the burn!


Exercises

Set 1: 4 rounds
Barbell Incline Bench Press
Weights: Heavy
Barbell Incline Bench Press
6 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
5 reps
Shoulder Opener with Band
Shoulder Opener with Band
5 reps
Rest
Rest
30 seconds
Right Arm Cable Row
Effort: Very Hard
Right Arm Cable Row
8 reps
Rest
Rest
30 seconds
Left Arm Cable Row
Effort: Very Hard
Left Arm Cable Row
8 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Overhead Press
Weights: Heavy
Overhead Press
5 reps
Rest
Rest
1 minute
Chin-Ups
Chin-Ups
6 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
10 reps
Rest
Rest
1 minute
Lat Pulldown
Effort: Very Hard
Lat Pulldown
5 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Incline Dumbbell Curl
Weights: Heavy
Effort: Very Hard
Incline Dumbbell Curl
8 reps
Rest
Rest
1 minute
Triceps Pulley
Weights: Heavy
Effort: Very Hard
Triceps Pulley
8 reps
Rest
Rest
1 minute

Set 6: 1 round
Incline Dumbbell Curl
Weights: Heavy
Effort: Very Hard
Incline Dumbbell Curl
Reps until failure
Rest
Rest
1 minute
Triceps Pulley
Weights: Heavy
Effort: Very Hard
Triceps Pulley
Reps until failure
Rest
Rest
1 minute

Workout Discussion

09 Oct
thanks Iphi!
09 Oct
Just read your dad is not well, wishing him all the best

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