Intense Workout

Big 6

Intense Duration 30 minutes

Target Areas: Full Body

Equipment: Cardio Machine, Barbell, Pull Up Bar, Dumbbell, Bench

Added by Personal Trainer Rob Nelson

Tags

Full Gym Workouts Full Body Workouts Cardio Machine Workouts Barbell Workouts Pull Up Bar Workouts Dumbbell Workouts Bench Workouts

Description

Ultra intense strength training workout. 2 ramping sets followed by 4 work sets. Move quickly between exercises only resting at the end of the circuit. Ensure you are adequately fuelled and hydrated. Replenish during and post workout to reap maximum benefit.

Exercises

Set 1: 1 round

Resistance: Moderate
❤️ Moderate (Zone 2)

5 minutes

Set 2: 1 round

Weights: Moderate

15 reps

Barbell Stiff Legged Deadlift

Weights: Moderate

Barbell Stiff Legged Deadlift

15 reps

Weighted Pull-Ups

Weights: Moderate

Weighted Pull-Ups

15 reps

Lunge to Shoulder Press

Weights: Moderate

Lunge to Shoulder Press

15 reps

Barbell Bench Press

Weights: Moderate

Barbell Bench Press

15 reps

Dumbbell Bent Over Rows

Weights: Moderate

Dumbbell Bent Over Rows

15 reps

1 minute

Set 3: 1 round

Weights: Heavy

10 reps

Barbell Stiff Legged Deadlift

Weights: Heavy

Barbell Stiff Legged Deadlift

10 reps

Weighted Pull-Ups

Weights: Heavy

Weighted Pull-Ups

10 reps

Lunge to Shoulder Press

Weights: Heavy

Lunge to Shoulder Press

10 reps

Barbell Bench Press

Weights: Heavy

Barbell Bench Press

10 reps

Dumbbell Bent Over Rows

Weights: Heavy

Dumbbell Bent Over Rows

10 reps

1 minute

Set 4: 1 round

Weights: Maximum

6 reps

Barbell Stiff Legged Deadlift

Weights: Maximum

Barbell Stiff Legged Deadlift

6 reps

Weighted Pull-Ups

Weights: Maximum

Weighted Pull-Ups

6 reps

Lunge to Shoulder Press

Weights: Maximum

Lunge to Shoulder Press

6 reps

Barbell Bench Press

Weights: Maximum

Barbell Bench Press

6 reps

Dumbbell Bent Over Rows

Weights: Maximum

Dumbbell Bent Over Rows

6 reps

1 minute

Set 5: 1 round

Weights: Maximum

6 reps

Barbell Stiff Legged Deadlift

Weights: Maximum

Barbell Stiff Legged Deadlift

6 reps

Weighted Pull-Ups

Weights: Maximum

Weighted Pull-Ups

6 reps

Lunge to Shoulder Press

Weights: Maximum

Lunge to Shoulder Press

6 reps

Barbell Bench Press

Weights: Maximum

Barbell Bench Press

6 reps

Dumbbell Bent Over Rows

Weights: Maximum

Dumbbell Bent Over Rows

6 reps

1 minute

Set 6: 1 round

Weights: Maximum

6 reps

Barbell Stiff Legged Deadlift

Weights: Maximum

Barbell Stiff Legged Deadlift

6 reps

Weighted Pull-Ups

Weights: Maximum

Weighted Pull-Ups

6 reps

Lunge to Shoulder Press

Weights: Maximum

Lunge to Shoulder Press

6 reps

Barbell Bench Press

Weights: Maximum

Barbell Bench Press

6 reps

Dumbbell Bent Over Rows

Weights: Maximum

Dumbbell Bent Over Rows

6 reps

1 minute

Set 7: 1 round

Weights: Maximum

6 reps

Barbell Stiff Legged Deadlift

Weights: Maximum

Barbell Stiff Legged Deadlift

6 reps

Weighted Pull-Ups

Weights: Maximum

Weighted Pull-Ups

6 reps

Lunge to Shoulder Press

Weights: Maximum

Lunge to Shoulder Press

6 reps

Barbell Bench Press

Weights: Maximum

Barbell Bench Press

6 reps

Dumbbell Bent Over Rows

Weights: Maximum

Dumbbell Bent Over Rows

6 reps

1 minute

Set 8: 1 round

1 minute

Downward Facing Dog

Downward Facing Dog

1 minute

Upward Facing Dog

Upward Facing Dog

1 minute

Lying Scorpions

Lying Scorpions

1 minute

Bicep Stretches

Bicep Stretches

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.

Workouts with the same Equipment

MH Chisel Your Chest - 29 Jul 2018

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MH Strength Plan - 29 Jul 2018

MH Strength Plan - 29 Jul 2018

24 mins 2 secs, Moderate

58 mins 45 secs, Moderate

Leon Mechanical Advantage 2/3

Leon Mechanical Advantage 2/3

1 hr 23 mins, Intense

35 mins 10 secs, Moderate

Workout 1. Light Cardio And Upper Body.

Workout 1. Light Cardio And Upper Body.

40 mins 30 secs, Beginner

Do this workout in Workout Trainer

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✓ 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.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

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

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

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

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Abs & Core

Bodyweight

YouTube

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Full Body