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Intense Workout

Upper Body

Intense   30 minutes

Target Areas: Chest, Back, Arms

Equipment: Barbell, Bench, Dumbbell, Pull Up Bar

Dharmesh Ahlawat
 		    Added By Dharmesh Ahlawat
Upper Body
Tags
Full Gym Workouts Chest Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 round
Push-Ups
Push-Ups
20 reps
Rest
Rest
45 seconds
Barbell Bench Press
Barbell Bench Press
15 reps
Rest
Rest
45 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
12 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
15 seconds
Barbell Power Cleans
Barbell Power Cleans
10 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
30 seconds
Barbell Shrugs
Barbell Shrugs
15 reps
Rest
Rest
30 seconds

Set 2: 1 round
Push-Ups
Push-Ups
22 reps
Rest
Rest
45 seconds
Barbell Bench Press
Barbell Bench Press
17 reps
Rest
Rest
45 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
15 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
7 reps
Rest
Rest
15 seconds
Barbell Power Cleans
Barbell Power Cleans
12 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
20 reps
Rest
Rest
30 seconds
Barbell Shrugs
Barbell Shrugs
20 reps
Rest
Rest
30 seconds

Set 3: 1 round
Push-Ups
Push-Ups
25 reps
Rest
Rest
45 seconds
Barbell Bench Press
Barbell Bench Press
20 reps
Rest
Rest
45 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
17 reps
Rest
Rest
20 seconds
Dumbbell Bench Press
Dumbbell Bench Press
17 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
15 seconds
Barbell Power Cleans
Barbell Power Cleans
15 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
25 reps
Rest
Rest
30 seconds
Barbell Shrugs
Barbell Shrugs
25 reps
Rest
Rest
30 seconds

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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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