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Intense Workout

Push

Intense   41 minutes

Target Areas: Arms, Full Body

Equipment: Bench, Resistance Bands, Dumbbells

Yochechi Mangrum
 		    Added By Yochechi Mangrum
Push
Tags
Home Gym Workouts Arm Workouts Bench Workouts Resistance Band Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
12 reps
Push-Ups
❤️ Very Hard (Zone 4)
Push-Ups
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
12 reps
Governators
Weights: Heavy
Governators
12 reps
Isometric Bicep Curls
Weights: Heavy
Isometric Bicep Curls
12 reps
Hammer Curls
Weights: Heavy
Hammer Curls
12 reps
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
12 reps
Rest
Rest
1 minute

Set 2: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
12 reps
Push-Ups
❤️ Very Hard (Zone 4)
Push-Ups
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
12 reps
Governators
Weights: Heavy
Governators
12 reps
Isometric Bicep Curls
Weights: Heavy
Isometric Bicep Curls
12 reps
Hammer Curls
Weights: Heavy
Hammer Curls
12 reps
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Bicep Curls
Weights: Heavy
Bicep Curls
12 reps
Push-Ups
❤️ Very Hard (Zone 4)
Push-Ups
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
12 reps
Governators
Weights: Heavy
Governators
12 reps
Isometric Bicep Curls
Weights: Heavy
Isometric Bicep Curls
12 reps
Hammer Curls
Weights: Heavy
Hammer Curls
12 reps
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Overhead Presses
Weights: Heavy
Overhead Presses
12 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Squats with Shoulder Press
Weights: Heavy
❤️ Maximum (Zone 5)
Squats with Shoulder Press
12 reps
Crunch Punches
❤️ Maximum (Zone 5)
Crunch Punches
20 reps
Farmer's Walk
Weights: Maximum
Farmer's Walk
1 minute
Band Bicep Curls
Resistance: Maximum
Band Bicep Curls
20 reps
Rest
Rest
1 minute

Set 5: 1 round
Overhead Presses
Weights: Heavy
Overhead Presses
12 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Squats with Shoulder Press
Weights: Heavy
❤️ Maximum (Zone 5)
Squats with Shoulder Press
12 reps
Crunch Punches
❤️ Maximum (Zone 5)
Crunch Punches
20 reps
Farmer's Walk
Weights: Maximum
Farmer's Walk
1 minute
Band Bicep Curls
Resistance: Maximum
Band Bicep Curls
20 reps
Rest
Rest
1 minute

Set 6: 1 round
Overhead Presses
Weights: Heavy
Overhead Presses
12 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Squats with Shoulder Press
Weights: Heavy
❤️ Maximum (Zone 5)
Squats with Shoulder Press
12 reps
Crunch Punches
❤️ Maximum (Zone 5)
Crunch Punches
20 reps
Farmer's Walk
Weights: Maximum
Farmer's Walk
1 minute
Band Bicep Curls
Resistance: Maximum
Band Bicep Curls
20 reps
Rest
Rest
1 minute

Set 7: 1 round
Bench Dumbbell Fly
Weights: Maximum
Bench Dumbbell Fly
15 reps
Dumbbell Back Row
Weights: Maximum
Dumbbell Back Row
20 reps
Dumbbell Bench Press
Weights: Maximum
Dumbbell Bench Press
25 reps
Dumbbell Push Press
Weights: Maximum
Dumbbell Push Press
15 reps
Dumbbell Renegade Rows
Weights: Maximum
Dumbbell Renegade Rows
12 reps
Dumbbell Side Bends
Weights: Maximum
Dumbbell Side Bends
12 reps

Set 8: 1 round
Bench Dumbbell Fly
Weights: Maximum
Bench Dumbbell Fly
15 reps
Dumbbell Back Row
Weights: Maximum
Dumbbell Back Row
20 reps
Dumbbell Bench Press
Weights: Maximum
Dumbbell Bench Press
25 reps
Dumbbell Push Press
Weights: Maximum
Dumbbell Push Press
15 reps
Dumbbell Renegade Rows
Weights: Maximum
Dumbbell Renegade Rows
12 reps
Dumbbell Side Bends
Weights: Maximum
Dumbbell Side Bends
12 reps

Appears In

weight loss
Weight Loss
abs & core
Abs & Core
full body
Full Body
arms
Arms
strength
Strength

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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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