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Intense Workout

Programme Squat S9

Intense   32 minutes

Target Areas: Glutes, Legs

Equipment: Dip Bar, Barbell, Bench, Wall

Benoit Perche
 		    Added By Benoit Perche
Programme Squat S9
Tags
Full Gym Workouts Glute Workouts Dip Bar Workouts Barbell Workouts Bench Workouts Wall Workouts

Exercises

Set 1: 4 rounds
Weights: Heavy
Box back squat x4 à 50% / charge ascendante a chaque série
2 minutes

Set 2: 1 round
Rest
Rest
1 min 15 secs

Set 3: 3 rounds
Barbell Back Squats 87%
Weights: Maximum
Barbell Back Squats 87%
3 reps
Rest
Rest
2 minutes

Set 4: 5 rounds
Weights: Heavy
One arm KB OH squat
5 reps
Weights: Heavy
One arm KB OH squat
5 reps
Elevated Chest Dips
10 reps
Barbell Step Ups
Weights: Heavy
Barbell Step Ups
20 reps
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
1 min 15 secs

Set 6: 1 round
❤️ Very Hard (Zone 4)
L sit
20 seconds
Rest
Rest
20 seconds
Wall Plank
Wall Plank
20 seconds
Rest
Rest
30 seconds

Set 7: 1 round
❤️ Very Hard (Zone 4)
L sit
15 seconds
Rest
Rest
20 seconds
Wall Plank
Wall Plank
15 seconds
Rest
Rest
30 seconds

Set 8: 1 round
❤️ Very Hard (Zone 4)
L sit
10 seconds
Rest
Rest
20 seconds
Wall Plank
Wall Plank
10 seconds

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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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Workout Categories

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abs & core

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weightlifting

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Full Body

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