Friday

Moderate Duration 12 minutes

Target Areas: Legs, Chest

Equipment: Barbell, Dumbbell, Bench

Added By Andres Sariego

Exercises

Set 1: 1 round

Resistance: Heavy

Rocky Pull-ups

6 reps

Rest

20 seconds

Weights: Heavy

Hack Squats

15 reps

Rest

20 seconds

Weights: Heavy

Dumbbell Bench Press

10 reps

Rest

1 minute

Set 2: 1 round

Resistance: Heavy

Rocky Pull-ups

6 reps

Rest

20 seconds

Weights: Heavy

Hack Squats

15 reps

Rest

20 seconds

Weights: Heavy

Dumbbell Bench Press

10 reps

Rest

1 minute

Set 3: 1 round

Resistance: Heavy

Rocky Pull-ups

6 reps

Rest

20 seconds

Weights: Heavy

Hack Squats

15 reps

Rest

20 seconds

Weights: Heavy

Dumbbell Bench Press

10 reps

Rest

1 minute

Set 4: 1 round

Resistance: Heavy

Rocky Pull-ups

6 reps

Rest

20 seconds

Weights: Heavy

Hack Squats

15 reps

Rest

20 seconds

Weights: Heavy

Dumbbell Bench Press

10 reps

Rest

1 minute

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Top Choice for this Workout

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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.