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Intense Workout

Chest & Back

Intense   39 minutes

Target Areas: Upper Body

Equipment: Dumbbells, Kettlebells, Stability Ball, Bench

Jon P
 		    Added By Jon P
Chest & Back
Tags
Home Gym Workouts Upper Body Workouts Dumbbell Workouts Kettlebell Workouts Exercise Ball Workouts Bench Workouts

Exercises

Set 1: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Transition
15 seconds
Right Lunge with Kettlebell Rows
Right Lunge with Kettlebell Rows
45 seconds
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
45 seconds
Rest
1 minute

Set 2: 3 rounds
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Transition
15 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
45 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
45 seconds
Rest
1 minute

Set 3: 3 rounds
Dumbbell Fly
Dumbbell Fly
1 minute
Transition
Transition
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
1 minute

Set 4: 2 rounds
Pullovers on Ball
Pullovers on Ball
1 minute
Transition
Transition
15 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
1 minute

Set 5: 1 round
Chest Openers
Chest Openers
30 seconds
Body Circles
Body Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
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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