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Moderate Workout

Bulk 4

Moderate   52 minutes

Target Areas: Gambe, Glutei

Equipment: Ellittica, Palestra completa - Altro, Macchina per remare, Macchina per la forza, Barra per trazioni, Manubri, Panchina

Andrea Paternesi
 		    Added By Andrea Paternesi
Bulk 4
Tags
Full Gym Workouts Leg Workouts Elliptical Workouts Other Gym Equipment Workouts Rowing Machine Workouts Strength Machine Workouts Pull Up Bar Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 1 round
Ellittica
❤️ Moderate (Zone 2)
Ellittica
6 minutes
Riposo
Riposo
1 minute

Set 2: 3 rounds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
❤️ Vigorous (Zone 3)
Crunch
15 reps
mani avanti
Riposo
Riposo
30 seconds

Set 3: 3 rounds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
❤️ Vigorous (Zone 3)
Crunch Inversi
15 reps
gambe tese
Riposo
Riposo
30 seconds

Set 4: 1 round
Riposo
Riposo
1 min 30 secs

Set 5: 2 rounds
❤️ Light (Zone 1)
Lat Machine
10 reps
Riposo
Riposo
1 minute

Set 6: 2 rounds
❤️ Vigorous (Zone 3)
Lat Machine
10 reps
Riposo
Riposo
1 min 20 secs

Set 7: 2 rounds
❤️ Very Hard (Zone 4)
Lat Machine
6 reps
Riposo
Riposo
1 min 20 secs

Set 8: 2 rounds
❤️ Very Hard (Zone 4)
Pulley
6 reps
Riposo
Riposo
1 min 20 secs

Set 9: 2 rounds
❤️ Vigorous (Zone 3)
Pulley
8 reps
Riposo
Riposo
1 min 20 secs

Set 10: 1 round
Riposo
Riposo
1 min 30 secs

Set 11: 4 rounds
Trazioni
❤️ Very Hard (Zone 4)
Trazioni
10 reps
Riposo
Riposo
1 min 20 secs

Set 12: 1 round
Riposo
Riposo
1 minute

Set 13: 2 rounds
Estensioni tricipiti con manubri da sdraiato
❤️ Light (Zone 1)
Estensioni tricipiti con manubri da sdraiato
10 reps
bilanciere
Riposo
Riposo
1 minute

Set 14: 2 rounds
Estensioni tricipiti con manubri da sdraiato
❤️ Vigorous (Zone 3)
Estensioni tricipiti con manubri da sdraiato
10 reps
bilanciere
Riposo
Riposo
1 min 20 secs

Set 15: 1 round
Estensioni tricipiti con manubri da sdraiato
❤️ Vigorous (Zone 3)
Estensioni tricipiti con manubri da sdraiato
6 reps
bilanciere
Riposo
Riposo
1 min 20 secs

Set 16: 1 round
Riposo
Riposo
1 minute

Set 17: 4 rounds
Dips da Banco
❤️ Very Hard (Zone 4)
Dips da Banco
8 reps
Riposo
Riposo
30 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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