Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


This workout is designed to increase strength and muscle size using limited equipment. Each exercise is performed to failure at a tempo of 5 seconds down and 5 seconds up. Only perform each exercise once and then rest 3-5 minutes before performing the next exercise. Once reaching over 8 reps on an exercise, increase the weight by 10% or 10lbs (whichever is greater) next session. Have at least 2 days rest between sessions.


Set 1: 1 round
Weights: Heavy
Leg Extension
8 reps

Set 2: 1 round
Leg Curls
Weights: Heavy
Leg Curls
8 reps

Set 3: 1 round
Weights: Heavy
Cable Lat Pull Down
8 reps

Set 4: 1 round
Weights: Heavy
Seated Cable Row
8 reps

Set 5: 1 round
Weights: Heavy
Machine Chest Press
8 reps

Set 6: 1 round
Weights: Heavy
Pec Deck
8 reps

Set 7: 1 round
Weights: Heavy
Machine Shoulder Press
8 reps

Related Workouts

  • Wall Sit or Slack Challenge
    Wall Sit or Slack Challenge
    2 mins 30 secs, Intense
  • Multi-Plank Challenge
    Multi-Plank Challenge
    6 minutes, Intense
  • Super Bodyweight Tabata
    Super Bodyweight Tabata
    4 minutes, Intense
  • 100 Second Wall Sit Challenge
    100 Second Wall Sit Challenge
    1 min 40 secs, Intense
  • 2-Min Plank Challenge
    2-Min Plank Challenge
    2 minutes, Intense
  • Office Silent 7
    Office Silent 7
    7 minutes, Moderate