Day 3

Intense Duration 17 minutes

Target Areas: Legs, Back, Glutes

Equipment: Dumbbell, Barbell, Strength Machine, Pull Up Bar

Added By Vishal Patel

Shoulder and legs

Exercises

Set 1: 3 rounds

Squats

8 reps

Rest

15 seconds

Set 2: 3 rounds

Dumbbell Lateral Shoulder Raises

8 reps

Rest

15 seconds

Set 3: 3 rounds

Deadlifts

8 reps

Rest

15 seconds

Set 4: 3 rounds

Arnold Press

8 reps

Rest

15 seconds

Set 5: 3 rounds

Leg Extension

8 reps

Rest

15 seconds

Set 6: 3 rounds

Dumbbell Shrug

8 reps

Rest

15 seconds

Set 7: 3 rounds

Leg Curls

8 reps

Rest

15 seconds

Set 8: 3 rounds

Ab Roller

8 reps

Rest

15 seconds

Set 9: 3 rounds

Leg Lifts

8 reps

Rest

15 seconds

Set 10: 3 rounds

Pull-ups

4 reps

Rest

15 seconds

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Day 3

Shoulder and legs

Exercises

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