OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Warm-Up Elliptical
Effort: Light
Warm-Up Elliptical
5 minutes

Set 2: 1 round
Transition
Transition
1 min 30 secs

Set 3: 3 rounds
Hammer Machine Chest Press
Hammer Machine Chest Press
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Transition
Transition
30 seconds

Set 5: 3 rounds
Chest Press Machine
Chest Press Machine
30 seconds
Rest
Rest
15 seconds

Set 6: 3 rounds
Pectoral Fly Deltoid
Pectoral Fly Deltoid
30 seconds
Rest
Rest
15 seconds

Set 7: 3 rounds
Pulldown Machine
Pulldown Machine
30 seconds
Rest
Rest
15 seconds

Set 8: 3 rounds
Closed Grip Row Machine
Closed Grip Row Machine
30 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Transition
Transition
15 seconds

Set 10: 2 rounds
Back Extension Machine
Back Extension Machine
45 seconds
Rest
Rest
15 seconds

Set 11: 2 rounds
Triceps Press Machine
Triceps Press Machine
45 seconds
Rest
Rest
15 seconds

Set 12: 1 round
Transition
Transition
30 seconds

Set 13: 3 rounds
Tricep Rope Pulldown
Tricep Rope Pulldown
30 seconds
Rest
Rest
15 seconds

Set 14: 1 round
Transition
Transition
30 seconds

Set 15: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
30 seconds
Rest
Rest
15 seconds

Set 16: 1 round
Transition
Transition
15 seconds

Set 17: 3 rounds
Hammer Curls
Hammer Curls
45 seconds
Rest
Rest
15 seconds

Set 18: 12 rounds
Stretch
25 seconds


Related Workouts

  • Spring Training Run
    Spring Training Run
    35 minutes, Casual
  • Extended Strength
    Extended Strength
    26 minutes, Intense
  • Intervals & Incline
    Intervals & Incline
    30 minutes, Casual
  • Lose that Fat!
    Lose that Fat!
    30 minutes, Moderate
  • The Great Wall
    The Great Wall
    25 minutes, Moderate
  • Slim & Tone Core
    Slim & Tone Core
    30 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Raquiel B

Raquiel B

Intense Ic_time_32x32 46 mins  
Full Body   Ic_workout_dumbbell_32x32 Cardio Machine, Dumbbell
Raquiel A

Raquiel A

Intense Ic_time_32x32 49 mins  
Ic_workout_dumbbell_32x32 Cardio Machine, Barbell, Bench, Dumbbell, Strength Machine
Silvio C

Silvio C

Moderate Ic_time_32x32 41 mins  
Lower Body   Ic_workout_dumbbell_32x32 Cardio Machine, Dumbbell, Chair, Wall, Strength Machine
Silvio B

Silvio B

Moderate Ic_time_32x32 42 mins  
Lower Body   Ic_workout_dumbbell_32x32 Cardio Machine
Silvio Set/16 A

Silvio Set/16 A

Moderate Ic_time_32x32 49 mins  
Legs   Ic_workout_dumbbell_32x32 Cardio Machine, Barbell, Bench, Dumbbell
Silvio Set/16 B

Silvio Set/16 B

Moderate Ic_time_32x32 52 mins  
Lower Body   Ic_workout_dumbbell_32x32 Cardio Machine, Dumbbell, Wall, Strength Machine

Workout Categories