Pull

Intense Duration 52 minutes

Target Areas: Legs

Equipment: Strength Machine, Dumbbell, Chair, Cardio Machine

Added By Jacob Pierce

Exercises

Set 1: 3 rounds

Weights: Heavy

Cable Lat Pull Down

8 reps

Weights: Heavy

Seated Cable Row

8 reps

Rest

30 seconds

Set 2: 1 round

Rest

30 seconds

Set 3: 3 rounds

Weights: Heavy

Close Grip Lat Pull Down

8 reps

Rest

30 seconds

Set 4: 1 round

Rest

30 seconds

Set 5: 3 rounds

Weights: Heavy

Alternating Bicep Curls

8 reps

Rest

30 seconds

Set 6: 1 round

Rest

30 seconds

Set 7: 3 rounds

Weights: Heavy

Leg Curls

8 reps

Rest

30 seconds

Set 8: 1 round

Rest

30 seconds

Set 9: 3 rounds

Weights: Heavy

Seated Bicep Curls

8 reps

Rest

30 seconds

Set 10: 1 round

Rest

30 seconds

Set 11: 2 rounds

Weights: Moderate

Bent Arm Lateral Shoulder Raise

20 reps

Rest

30 seconds

Set 12: 1 round

Rest

30 seconds

Set 13: 2 rounds

Weights: Moderate

Bent Arm Lateral Shoulder Raise

20 reps

Rest

30 seconds

Set 14: 1 round

Resistance: Moderate
❤️ Vigorous (Zone 3)

Cycling

30 minutes

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