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Moderate Workout

Friday - Phase 1

Moderate   1 h 24 m

Target Areas: Lower Body

Equipment: Stationary Bike, Full Gym - Other, Barbell, Bench, Dumbbells, Box / Step, Foam Roller

Omar Reyes
 		    Added By Omar Reyes
Friday - Phase 1
Tags
Full Gym Workouts Lower Body Workouts Stationary Bike Workouts Other Gym Equipment Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Box / Step Workouts Foam Roller Workouts

Exercises

Set 1: 1 round
Recumbent Bike
Resistance: Light
❤️ Light (Zone 1)
Recumbent Bike
10 minutes
Lvl 3
BW Lunges| 1x30
BW Lunges| 1x30
1 rep
Lunges
Weights: Light
❤️ Moderate (Zone 2)
Lunges
30 reps
15 each leg
Warm Up Done
Warm Up Done
1 rep
Squat Next

Set 2: 1 round
Squats| wu~1x10-1x10-1x8 | ws~4x10
Squats| wu~1x10-1x10-1x8 | ws~4x10
1 rep

Set 3: 1 round
Barbell Back Loaded Squats
Weights: Light
❤️ Light (Zone 1)
Barbell Back Loaded Squats
10 reps
(Empty Bar) 1/3: Warm Up Sets
Rest
Rest
1 minute

Set 4: 1 round
Barbell Back Loaded Squats
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Back Loaded Squats
10 reps
(25s) 2/3: Warm Up Sets
Rest
Rest
1 min 30 secs

Set 5: 1 round
Barbell Back Loaded Squats
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Back Loaded Squats
8 reps
(35s) 3/3: Warm Up Sets
Rest
Rest
1 min 45 secs

Set 6: 4 rounds
Barbell Back Loaded Squats
Weights: Heavy
❤️ Vigorous (Zone 3)
Barbell Back Loaded Squats
10 reps
(45-10s) 4 Working Sets
Rest
Rest
2 minutes

Set 7: 1 round
Extra Sets For Failed Reps
Extra Sets For Failed Reps
1 minute
Rows| wu~1x10 | ws~4x10
Rows| wu~1x10 | ws~4x10
1 rep
4 Sets or Extra Sets if Failed

Set 8: 1 round
Barbell Bent-Over Rows
Weights: Light
❤️ Light (Zone 1)
Barbell Bent-Over Rows
10 reps
(EB) 1/1: Warm Up Set
Rest
Rest
1 min 45 secs

Set 9: 4 rounds
Barbell Bent-Over Rows
Weights: Moderate
❤️ Vigorous (Zone 3)
Barbell Bent-Over Rows
10 reps
(40s) 4 Working Sets
Rest
Rest
2 minutes

Set 10: 1 round
Bench| wu~1x10-1x6 | ws~4x8
Bench| wu~1x10-1x6 | ws~4x8
1 rep
4 Sets or Extra Sets if Failed

Set 11: 1 round
Barbell Incline Bench Press
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Incline Bench Press
10 reps
(EB) 1/2: Warm Up Sets
Rest
Rest
1 min 15 secs

Set 12: 1 round
Barbell Incline Bench Press
Weights: Moderate
❤️ Moderate (Zone 2)
Barbell Incline Bench Press
6 reps
(25s) 2/2: Warm Up Sets
Rest
Rest
2 minutes

Set 13: 4 rounds
Barbell Incline Bench Press
Weights: Heavy
❤️ Moderate (Zone 2)
Barbell Incline Bench Press
8 reps
(45s) 4 Working Sets
Rest
Rest
2 minutes

Set 14: 1 round
Extra Sets For Failed Reps
Extra Sets For Failed Reps
15 seconds
DB Curls| 3x30
DB Curls| 3x30
1 rep
3 Sets or Extra Sets if Failed

Set 15: 3 rounds
Incline Dumbbell Curls
Weights: Moderate
Incline Dumbbell Curls
30 reps
Rest
Rest
1 minute

Set 16: 1 round
Burpees| 3x20
Burpees| 3x20
1 rep
3 Sets or Extra Sets if Failed

Set 17: 3 rounds
Jump your feet forward to a squat.
❤️ Vigorous (Zone 3)
Burpees
20 reps
Rest
Rest
1 minute

Set 18: 1 round
Extra Sets For Failed Reps
Extra Sets For Failed Reps
2 mins 30 secs
DB Step-Ups| 4x24
DB Step-Ups| 4x24
1 rep
3 Sets or Extra Sets if Failed

Set 19: 3 rounds
Dumbbell Step-Ups
Weights: Light
❤️ Vigorous (Zone 3)
Dumbbell Step-Ups
24 reps
(25s) 3 Working Sets
Rest
Rest
1 minute

Set 20: 1 round
Extra Sets For Failed Reps
Extra Sets For Failed Reps
1 minute
Workout Done
Workout Done
10 seconds

Set 21: 1 round
Quad Rolls
Quad Rolls
5 minutes

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Recommended Gear

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