Intense Workout

FitCode Workout #1

Intense Duration 35 minutes

Target Areas: Upper Body

Equipment: Barbell, Bench, Pull Up Bar, Dumbbell

Added By Patrik Miklavcic

Tags

Full Gym Workouts Upper Body Workouts Barbell Workouts Bench Workouts Pull Up Bar Workouts Dumbbell Workouts

Exercises

Set 1: 2 rounds

12 reps

12 reps

Lying Supermans

Lying Supermans

30 seconds

Spiderman Push-Ups

Spiderman Push-Ups

12 reps

30 seconds

30 seconds

20 seconds

Set 2: 2 rounds

Barbell Bench Press

Weights: Moderate

Barbell Bench Press

12 reps

Burpee Pull-Ups

Burpee Pull-Ups

12 reps

40 seconds

Set 3: 3 rounds

Barbell Bench Press

Weights: Heavy

Barbell Bench Press

12 reps

Weighted Pull-ups

Weights: Heavy

Weighted Pull-ups

Reps until failure

40 seconds

Set 4: 2 rounds

Dumbbell Bench Press

Weights: Heavy

Dumbbell Bench Press

8 reps

Barbell Bent-Over Rows

Weights: Maximum

Barbell Bent-Over Rows

6 reps

40 seconds

Set 5: 2 rounds

Weights: Heavy

12 reps

Incline Dumbbell Bench Press

Weights: Heavy

Incline Dumbbell Bench Press

12 reps

40 seconds

Set 6: 4 rounds

Neutral Grip Pull Ups

Neutral Grip Pull Ups

6 reps

Horizontal Goblet Squats

Horizontal Goblet Squats

8 reps

10 reps

12 reps

1 minute

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body