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Intense Workout

• LEAN •

Intense   1 hour

Target Areas: Shoulders

Jeffrey G.
 		    Added By Jeffrey G.
• LEAN •
Tags
Shoulder Workouts
Description

Go hard or go home...

Exercises

Set 1: 3 rounds
Jumping Jacks
30 seconds
Rest
Rest
20 seconds
Squats (with 30 lbs)
20 seconds
Rest
Rest
20 seconds
Kneeling Push Ups (Close)
20 seconds
Rest
Rest
10 seconds
Front Plank
25 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
20 Hammer Curls (Left Arm,15 lbs)
30 seconds
20 Hammer Curls (Right Arm,15 lbs)
30 seconds
Rest
Rest
20 seconds
Seated Rows (60 lbs)
25 seconds
Rest
Rest
20 seconds
Crunching Leg Lifts
20 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Chest Press (60 lbs)
25 seconds
Rest
Rest
20 seconds
Trap Shrugs (with 40 lbs)
30 seconds
Rest
Rest
20 seconds
12 Front Shoulder Raises (Left Arm,15 lbs)
25 seconds
12 Front Shoulder Raises (Right Arm,15 lbs)
25 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Deadlifts (with 50 lbs)
25 seconds
Rest
Rest
20 seconds
12 Hammer Curls (Left Arm,20 lbs)
25 seconds
12 Hammer Curls (Right Arm,20 lbs)
25 seconds
Rest
Rest
20 seconds
10 Jumping Squats
20 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Trap Shrugs (with 50 lbs)
30 seconds
Rest
Rest
20 seconds
Triceps Press (40 lbs)
25 seconds
Rest
Rest
20 seconds
12 Shoulder Presses (Left Arm,20 lbs)
20 seconds
12 Shoulder Presses (Right Arm,20 lbs)
20 seconds
Rest
Rest
20 seconds
Crunching Leg Lifts
20 seconds
Rest
Rest
15 seconds
Reverse Plank (On Back)
45 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Seated Rows (70 lbs)
20 seconds
Rest
Rest
20 seconds
Calf Raises
25 seconds
Rest
Rest
20 seconds
Chest Press (70 lbs)
15 seconds
Rest
Rest
20 seconds
15 Hammer Curls (Left Arm,20 lbs)
30 seconds
15 Hammer Curls (Right Arm,20 lbs)
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Triceps Press (50 lbs)
25 seconds
Rest
Rest
15 seconds
Curls (Curlbar,50 lbs)
25 seconds
Rest
Rest
15 seconds
15 Jumping Squats
25 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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