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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
Warm Up Rowing
Resistance: Moderate
Effort: Moderate
Warm Up Rowing
5 minutes

Set 2: 1 round
Barbell Squats
Weights: Moderate
Barbell Squats
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
Rest
Rest
1 minute

Set 3: 1 round
Barbell Squats
Weights: Heavy
Barbell Squats
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
Rest
Rest
1 minute

Set 4: 1 round
Barbell Squats
Weights: Maximum
Barbell Squats
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
Rest
Rest
1 minute

Set 5: 1 round
Barbell Squats
Weights: Maximum
Barbell Squats
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
Rest
Rest
1 minute

Set 6: 1 round
Barbell Squats
Weights: Maximum
Barbell Squats
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
Rest
Rest
1 minute

Set 7: 1 round
Barbell Squats
Weights: Maximum
Barbell Squats
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
Rest
Rest
1 minute

Set 8: 1 round
Quad Stretches
Quad Stretches
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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