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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29 minutes, Moderate

Monday

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Conditioning

23 mins 48 secs, Intense

Strength 3

50 mins 40 secs, Moderate

Top Choice for this Workout

Rep Fitness Colorado Barbell

This quality barbell from REP Fitness looks amazing and feels great no matter the load.

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Workouts with the same Equipment

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30 mins 30 secs, Moderate

Do this workout in Workout Trainer

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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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