OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 3 rounds
Pull-Ups
Pull-Ups
12 reps
Bodyweight mid Row
10 reps
Kneeling high pully row
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
T-Bar row with handle
12 reps
One arm long bar row
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Barbell Rollout From Bench
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Single arm cable row
12 reps
Straight arm pulldown
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
London Bridges
30 seconds
High pulley row
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
One Arm Dumbbell Row
2 minutes


Related Workouts

  • The Great Wall
    The Great Wall
    25 minutes, Moderate
  • Chest Day
    Chest Day
    30 minutes, Intense
  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate
  • Spartan Supreme
    Spartan Supreme
    33 mins 30 secs, Intense
  • Slim & Tone Core
    Slim & Tone Core
    30 minutes, Intense
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense

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



You Might Also Like

Obliques

Obliques

Intense Ic_time_32x32 13 mins  
MFT28 - Chest - Morning

MFT28 - Chest - Morning

Intense Ic_time_32x32 46 mins  
Boxing Gold

Boxing Gold

Moderate Ic_time_32x32 18 mins  
Shoulders  
MFT28 Shoulders Workout-evening Shred

MFT28 Shoulders Workout-evening Shred

Intense Ic_time_32x32 40 mins  
Shoulders   Ic_workout_dumbbell_32x32 Wall, Barbell, Dumbbell, Resistance Band
MFT 28 Legs morning

MFT 28 Legs morning

Intense Ic_time_32x32 22 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair, Barbell, Box or Step
JS MFT28 - Chest - Morning

JS MFT28 - Chest - Morning

Intense Ic_time_32x32 49 mins  

Workout Categories