Intense Workout

Pull 3.0

Intense Duration 50 minutes

Target Areas: Glutes

Equipment: Barbell, Dumbbells, Pull Up Bar, Bench, Box or Step, Kettlebells

Added By Kyle Derkson

Tags

Full Gym Workouts Glute Workouts Barbell Workouts Dumbbell Workouts Pull Up Bar Workouts Bench Workouts Box / Step Workouts Kettlebell Workouts

Exercises

Set 1: 1 round

Barbell Deadlifts

Barbell Deadlifts

10 reps

1 minute

Set 2: 1 round

Barbell Deadlifts

Barbell Deadlifts

8 reps

1 min 30 secs

Set 3: 3 rounds

Barbell Deadlifts

Barbell Deadlifts

6 reps

2 minutes

Set 4: 2 rounds

Barbell Deadlifts

Barbell Deadlifts

3 reps

2 mins 30 secs

Set 5: 4 rounds

Barbell Bent-Over Rows

Barbell Bent-Over Rows

6 reps

2 minutes

Set 6: 3 rounds

Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

10 reps

1 minute

Set 7: 3 rounds

Weighted Pull-Ups

Weighted Pull-Ups

6 reps

30 seconds

Flying Supermans

Flying Supermans

10 reps

1 minute

Set 8: 3 rounds

Single Leg Glure Bridge

Single Leg Glure Bridge

10 reps

30 seconds

Right Lying Clams

Right Lying Clams

10 reps

Left Lying Clams

Left Lying Clams

10 reps

1 minute

Set 9: 1 round

Hanging Oblique Twist

Hanging Oblique Twist

12 reps

Bicycle Crunches

Bicycle Crunches

20 reps

Hanging L Raises

Hanging L Raises

12 reps

Cross Leg Obliques

Cross Leg Obliques

12 reps

Windshield Wipers

Windshield Wipers

12 reps

20 reps

Hanging Knee Raises

Hanging Knee Raises

12 reps

20 reps

Kettlebell Around the Waist

Kettlebell Around the Waist

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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