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Intense Workout

A1

Intense   13 minutes

Target Areas: Core

Equipment: Barbell, Dumbbell, Bench, Stability Ball, Resistance Band

Weekend Warrior
 		    Added By Weekend Warrior
A1
Tags
Full Gym Workouts Ab & Core Workouts Barbell Workouts Dumbbell Workouts Bench Workouts Exercise Ball Workouts Resistance Band Workouts

Exercises

Set 1: 1 round
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
8 reps
Overhead Press
Weights: Moderate
Overhead Press
8 reps

Set 2: 1 round
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
6 reps
Overhead Press
Weights: Heavy
Overhead Press
6 reps

Set 3: 1 round
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
4 reps
Overhead Press
Weights: Heavy
Overhead Press
4 reps

Set 4: 1 round
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
10 reps
Overhead Press
Weights: Moderate
Overhead Press
10 reps

Set 5: 1 round
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
8 reps
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
Reps until failure
Tricep Extensions
Weights: Moderate
Tricep Extensions
8 reps

Set 6: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
4 reps
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
Reps until failure
Tricep Extensions
Weights: Heavy
Tricep Extensions
4 reps

Set 7: 1 round
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Weights: Moderate
Right Upward Woodchop with Band
30 seconds
Weights: Moderate
Left Upward Woodchop with Band
30 seconds
Sit-Ups
Sit-Ups
Reps until failure

Set 8: 1 round
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Weights: Moderate
Right Upward Woodchop with Band
30 seconds
Weights: Moderate
Left Upward Woodchop with Band
30 seconds
Sit-Ups
Sit-Ups
Reps until failure

Set 9: 1 round
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Weights: Moderate
Right Upward Woodchop with Band
30 seconds
Weights: Moderate
Left Upward Woodchop with Band
30 seconds
Sit-Ups
Sit-Ups
Reps until failure

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Quickdraw Adjustable Dumbbells
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Workouts with the same Equipment

Monday Chest Arms
Monday Chest Arms
13 mins 45 secs, Moderate
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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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