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Intense Workout

PHA Workout

Intense   18 minutes

Target Areas: Back, Glutes, Shoulders

Equipment: Dumbbell, Pull Up Bar, Kettlebell

Leo Perez
 		    Added By Leo Perez
PHA Workout
Tags
Home Gym Workouts Back Workouts Dumbbell Workouts Pull Up Bar Workouts Kettlebell Workouts
Description

Based on Fred Hatfield's adapted for DB. Rest as needed no fixed rest try to keep a sustainable but elevated heart rate

Exercises

Set 1: 3 rounds
Overhead Press
Weights: Moderate
Overhead Press
12 reps
Hanging Knee Raises
Hanging Knee Raises
12 reps
Pull-Ups
Pull-Ups
8 reps
Weights: Heavy
Dumbbell Romanian Deadlift
12 reps
Rest
Rest
45 seconds

Set 2: 3 rounds
Push-Ups
Push-Ups
15 reps
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
10 reps
Kettlebell Goblet Squats
Weights: Moderate
Kettlebell Goblet Squats
12 reps
Dumbbell French Press
Dumbbell French Press
8 reps
Zottman Curls
❤️ Vigorous (Zone 3)
Zottman Curls
8 reps
Rest
Rest
45 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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