Push

Intense Duration 1 h 2 m

Target Areas: Legs

Equipment: Cardio Machine, Barbell, Bench

Added By Jake Reid

Exercises

Set 1: 1 round

Resistance: Heavy
❤️ Vigorous (Zone 3)

Elliptical

8 minutes

Set 2: 1 round

Rest

1 minute

Set 3: 5 rounds

Weights: Heavy

Barbell Bench Press

10 reps

Set 4: 1 round

Rest

1 minute

Set 5: 5 rounds

Weights: Maximum

Chest Press Machine

10 reps

Set 6: 1 round

Rest

1 minute

Set 7: 5 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Incline Press Machine

10 reps

Set 8: 1 round

Rest

1 minute

Set 9: 5 rounds

Weights: Heavy
❤️ Maximum (Zone 5)

Decline Press Machine

10 reps

Set 10: 1 round

Rest

1 minute

Set 11: 5 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Shoulder Press Machine

10 reps

Set 12: 1 round

Rest

1 minute

Set 13: 5 rounds

Weights: Heavy
❤️ Very Hard (Zone 4)

Machine Flies

10 reps

Set 14: 1 round

Rest

1 minute

Set 15: 5 rounds

Weights: Heavy
❤️ Maximum (Zone 5)

Tricep Extension Machine

10 reps

Set 16: 1 round

Rest

1 minute

Set 17: 5 rounds

Weights: Maximum
❤️ Very Hard (Zone 4)

Dip Machine

10 reps

Set 18: 1 round

Rest

1 minute

Set 19: 5 rounds

Weights: Maximum
❤️ Maximum (Zone 5)

Curl Machine

10 reps

Set 20: 1 round

Rest

1 minute

Set 21: 5 rounds

Weights: Maximum
❤️ Maximum (Zone 5)

Torso Twist Machine

20 reps

Set 22: 1 round

Rest

1 minute

Set 23: 5 rounds

Weights: Maximum
❤️ Maximum (Zone 5)

Ab Machine

15 reps

Set 24: 1 round

Rest

1 minute

Set 25: 1 round

Resistance: Heavy
❤️ Very Hard (Zone 4)

Cycling

15 minutes

Set 26: 1 round

Rest

1 minute

Related Workouts

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53 mins 52 secs, Moderate

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Mon, Wed, Fri

53 mins 30 secs, Moderate

Push (Heavy)

30 mins 35 secs, Moderate

Muscles Pumping

28 mins 40 secs, Intense

Basic

29 minutes, Moderate

Top Choice for this Workout

Rep Fitness Colorado Barbell

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Log Workout

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

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

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Exercises

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