Thursday

Intense Duration 1 h 2 m

Target Areas: Core, Arms

Equipment: Strength Machine, Dumbbell, Medicine Ball

Added By Christopher La Caze

High Rep Arms & Core

Exercises

Set 1: 3 rounds

Weights: Moderate
❤️ Vigorous (Zone 3)

Narrow EZ Bar Curls

15 reps

Rest

30 seconds

Weights: Moderate

Rope Tricep Push Down

15 reps

Rest

1 minute

Set 2: 3 rounds

Weights: Moderate

Hammer Curls

15 reps

Rest

30 seconds

Weights: Moderate
❤️ Vigorous (Zone 3)

Reverse Curls

15 reps

Rest

1 minute

Set 3: 3 rounds

Weights: Moderate
❤️ Vigorous (Zone 3)

Barbell Wrist Curls

15 reps

Rest

30 seconds

Weights: Moderate
❤️ Vigorous (Zone 3)

Reverse Barbell Wrist Curls

15 reps

Rest

1 minute

Set 4: 3 rounds

Bicycle Crunches

30 reps

Rest

30 seconds

Incline: Moderate
❤️ Vigorous (Zone 3)

Incline Sit Ups

20 reps

Rest

1 minute

Set 5: 3 rounds

Incline: Moderate
❤️ Vigorous (Zone 3)

Plank Mountain Climbers

30 reps

Rest

30 seconds

Incline: Moderate
❤️ Vigorous (Zone 3)

Lumbar Extension

20 reps

Rest

1 minute

Set 6: 3 rounds

Weights: Moderate

Russian Twists with a Ball

30 reps

Rest

30 seconds

Incline: Moderate
❤️ Moderate (Zone 2)

Roman Chair Side Bends

30 reps

Rest

1 minute

Set 7: 1 round

Resistance: Light
❤️ Light (Zone 1)

Steam

5 minutes

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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.