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Intense Workout

Chest & Back

Intense   30 minutes

Target Areas: Back, Chest

Equipment: Dumbbells, Bench, Pull Up Bar, Strength Machine

Uncle Heiko S
 		    Added by Personal Trainer Uncle Heiko S
Chest & Back
Tags
Full Gym Workouts Back Workouts Dumbbell Workouts Bench Workouts Pull Up Bar Workouts Strength Machine Workouts

Exercises

Set 1: 1 round
Incline Dumbbell Bench Press
Weights: Light
Incline Dumbbell Bench Press
10 reps
Rest
Rest
30 seconds
Pull-Ups
❤️ Vigorous (Zone 3)
Pull-Ups
3 reps
Rest
Rest
1 minute

Set 2: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
6 reps
Rest
Rest
30 seconds
Pull-Ups
❤️ Vigorous (Zone 3)
Pull-Ups
5 reps
Rest
Rest
2 minutes

Set 3: 4 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
6 reps
Rest
Rest
30 seconds
Pull-Ups
❤️ Vigorous (Zone 3)
Pull-Ups
8 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
10 reps
Rest
Rest
30 seconds
Rowing Cable
❤️ Vigorous (Zone 3)
Rowing Cable
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
30 seconds
Lat Pulldown
Weights: Moderate
Lat Pulldown
15 reps
Rest
Rest
1 minute

Set 6: 1 round
Push-Ups
Push-Ups
Reps until failure
Rest
Rest
30 seconds
Lat Pulldown
Weights: Moderate
Lat Pulldown
15 reps

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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.

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