Day1

Intense Duration 4 minutes 30 seconds

Exercises

Set 1: 1 round

Bench Press 8 Repetitions

20 seconds

Next Inverted Row

15 seconds

Inverted Row 8 Repetitions

20 seconds

Rest For 90 Seconds

1 min 30 secs

Set 2: 1 round

Bench Press

20 seconds

Next Inverted Row 15 Seconds To Change

15 seconds

Inverted Row

20 seconds

Rest For 90 Seconds

1 min 30 secs

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day 1

20 minutes, Intense

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4 mins 30 secs, Moderate

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5 mins 9 secs, Intense

Day 1

6 mins 30 secs, Intense

Push 1

1 hr 1 min, Intense

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Log Workout

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Day 1 Super Hero Delts & Back

Intense

19 min

Day 2 Super Hero Arms & Abs

Intense

15 min

Day 3 Super Hero Legs

Intense

22 min

Day 5 Super Hero Chest & Abs

Intense

18 min

Day2 Quads & Calves

Intense

1 h 2 m

Day5 Shoulders & Hams

Intense

42 min

Day1

Exercises

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Day 1 Super Hero Delts & Back

Day 2 Super Hero Arms & Abs

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Day2 Quads & Calves

Day5 Shoulders & Hams

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