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Intense Workout

Day 3

Intense   32 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Stability Ball, Bench, Barbell

Darryl White
 		    Added By Darryl White
Day 3
Tags
Full Gym Workouts Upper Body Workouts Dumbbell Workouts Exercise Ball Workouts Bench Workouts Barbell Workouts

Exercises

Set 1: 1 round
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
1 minute
Rest
Rest
30 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Plate Jack
1 minute
Rest
Rest
30 seconds
Ab Ball Raises
Ab Ball Raises
1 minute
Rest
Rest
30 seconds
Burpees
❤️ Vigorous (Zone 3)
Burpees
1 minute
Rest
Rest
30 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
1 minute
Rest
Rest
30 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Sit Ups With Weight
1 minute
Rest
Rest
1 minute
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
1 minute
Rest
Rest
30 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Triple Crush
1 minute
Rest
Rest
30 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
30 seconds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
1 minute
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
30 seconds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
30 seconds
Rest
Rest
30 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Plate Jack
30 seconds
Rest
Rest
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Rest
Rest
30 seconds
Burpees
❤️ Vigorous (Zone 3)
Burpees
30 seconds
Rest
Rest
30 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
30 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Sit Ups With Weight
30 seconds
Rest
Rest
1 minute
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
1 minute
Rest
Rest
30 seconds
Weights: Moderate
❤️ Moderate (Zone 2)
Triple Crush
30 seconds
Rest
Rest
30 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
30 seconds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
30 seconds
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
30 seconds
Tricep Dips
Tricep Dips
30 seconds

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Quickdraw Adjustable Dumbbells
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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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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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