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Intense Workout

Strength Training

Intense   27 minutes

Target Areas: Core, Back

Equipment: Dumbbells, Strength Machine, Bench, Pull Up Bar

Chuck Hamblin
 		    Added By Chuck Hamblin
Strength Training
Tags
Full Gym Workouts Ab & Core Workouts Dumbbell Workouts Strength Machine Workouts Bench Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 round
Weights: Moderate
❤️ Moderate (Zone 2)
Dumbell Curls 40 Lbs
10 reps
❤️ Moderate (Zone 2)
Tricep Dip Station
10 reps
Weights: Heavy
Dumbell Fly 70 Lbs
10 reps
Floor Wipers
Floor Wipers
30 reps
Dumbell Bench Press 70 Lbs
10 reps
Triceps Kickbacks 35 Lbs
10 reps
Weights: Heavy
❤️ Moderate (Zone 2)
Calf Raise Machine 270 Lbs
10 reps
Chin-Ups
Chin-Ups
10 reps
Plank
Plank
1 min 30 secs

Set 2: 1 round
Weights: Heavy
❤️ Vigorous (Zone 3)
Dumbell Curls 45 Lbs
10 reps
❤️ Moderate (Zone 2)
Tricep Dip Station
10 reps
Weights: Heavy
❤️ Vigorous (Zone 3)
Dumbell Fly 75 Lbs
10 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Weights: Heavy
❤️ Vigorous (Zone 3)
Dumbell Bench Press 75 Lbs
10 reps
Weights: Moderate
❤️ Moderate (Zone 2)
Triceps Kickbacks 40 Lbs
10 reps
Weights: Heavy
❤️ Moderate (Zone 2)
Calf Raise Machine 270 Lbs
10 reps
Chin-Ups
Chin-Ups
10 reps
Plank
Plank
1 min 30 secs

Set 3: 1 round
Weights: Heavy
❤️ Vigorous (Zone 3)
Dumbell Curls 50 Lbs
10 reps
❤️ Moderate (Zone 2)
Tricep Dip Station
10 reps
Weights: Heavy
❤️ Very Hard (Zone 4)
Dumbell Fly 80 Lbs
10 reps
Bicycle Crunches
Bicycle Crunches
30 reps
Weights: Heavy
❤️ Very Hard (Zone 4)
Dumbell Bench Press 80 Lbs
10 reps
Weights: Heavy
❤️ Vigorous (Zone 3)
Triceps Kickbacks 45 Lbs
10 reps
Calf Raise Machine 270 Lbs
10 reps
Chin-Ups
Chin-Ups
5 reps
Weights: Moderate
❤️ Moderate (Zone 2)
Lat Pull Down 160 Lbs
5 reps
Plank
Plank
2 minutes

Set 4: 1 round
Weights: Heavy
❤️ Very Hard (Zone 4)
Dumbell Curls 55 Lbs
10 reps
❤️ Moderate (Zone 2)
Tricep Dip Station
10 reps
Incline Dumbbell Bench Fly 55 Lbs
10 reps
Long Crunches
Long Crunches
30 reps
Incline Dumbell Bench Press 55lbs
10 reps
Weights: Heavy
❤️ Very Hard (Zone 4)
Triceps Kickbacks 50 Lbs
10 reps
Weights: Heavy
❤️ Vigorous (Zone 3)
Calf Raise Machine 270 Lbs
10 reps
Weights: Heavy
❤️ Vigorous (Zone 3)
Lat Pull Down 165 Lbs
10 reps
Plank
Plank
1 min 30 secs

Set 5: 1 round
High Rep Dumbell Curls 40 Lbs
26 reps
❤️ Moderate (Zone 2)
Tricep Dip Station
10 reps
Incline Dumbell Fly 60 Lbs
10 reps
Long Crunches
Long Crunches
30 reps
Incline Dumbbell Press 60 Lbs
10 reps
Occlusion Kick Backs 35 Lbs
25 reps
Weights: Heavy
❤️ Vigorous (Zone 3)
Calf Raise Machine 270 Lbs
10 reps
Weights: Heavy
❤️ Vigorous (Zone 3)
Lat Pull Down 170 Lbs
10 reps
Plank
Plank
1 min 30 secs

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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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