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Intense Workout

Strength Program

Intense   36 minutes

Target Areas: Full Body

Equipment: Barbell, Dumbbells, Bench, Pull Up Bar, Stability Ball

Roger Sparrock
 		    Added By Roger Sparrock
Strength Program
Tags
Full Gym Workouts Full Body Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Pull Up Bar Workouts Exercise Ball Workouts
Description

Perform 2-3 times a week.

Exercises

Set 1: 1 round
Barbell Back Loaded Squats
Barbell Back Loaded Squats
8 reps
One Arm Dumbbell Rows
One Arm Dumbbell Rows
8 reps
One Arm Dumbbell Rows
One Arm Dumbbell Rows
8 reps
Rest
Rest
2 minutes

Set 2: 1 round
Barbell Back Loaded Squats
Barbell Back Loaded Squats
10 reps
One Arm Dumbbell Rows
One Arm Dumbbell Rows
10 reps
One Arm Dumbbell Rows
One Arm Dumbbell Rows
10 reps

Set 3: 1 round
Rest
Rest
4 minutes

Set 4: 1 round
Barbell Bench Press
Barbell Bench Press
8 reps
Trap Bar Deadlift
Trap Bar Deadlift
8 reps
Rest
Rest
2 minutes

Set 5: 1 round
Barbell Bench Press
Barbell Bench Press
10 reps
Trap Bar Deadlift
Trap Bar Deadlift
10 reps

Set 6: 1 round
Rest
Rest
4 minutes

Set 7: 1 round
Dumbbell Overhead Presses
Dumbbell Overhead Presses
8 reps
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
2 minutes

Set 8: 1 round
Dumbbell Overhead Presses
Dumbbell Overhead Presses
10 reps
Pull-Ups
Pull-Ups
10 reps

Set 9: 1 round
Rest
Rest
2 minutes

Set 10: 2 rounds
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
10 reps
Standing Barbell Calf Raise
Standing Barbell Calf Raise
15 reps
Rest
Rest
40 seconds

Set 11: 2 rounds
Ez Bar Curl
Ez Bar Curl
12 reps
Standing Barbell Calf Raise
Standing Barbell Calf Raise
20 reps
Rest
Rest
40 seconds

Set 12: 2 rounds
Glute Bridge
Glute Bridge
15 reps
Ab Wheel
Ab Wheel
10 reps
Rest
Rest
40 seconds

Set 13: 2 rounds
Suitcase Carry
Suitcase Carry
30 seconds
Suitcase Carry
Suitcase Carry
30 seconds
Rest
Rest
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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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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