7.10

Intense Duration 1 h 4 m

Target Areas: Lower Body

Equipment: Barbell, Bench, Pull Up Bar, Dumbbell, Stability Ball, Cardio Machine

Added By Steven Crabtree

Exercises

Set 1: 1 round

8 reps

8 reps

8 reps

8 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

10 reps

Barbell Bent-Over Rows

12 reps

Barbell Bent-Over Rows

12 reps

Barbell Bent-Over Rows

12 reps

Barbell Bent-Over Rows

12 reps

Bench Dumbbell Fly

12 reps

Bench Dumbbell Fly

12 reps

Bench Dumbbell Fly

12 reps

Dumbbell Rear Lateral Raises

12 reps

Dumbbell Rear Lateral Raises

12 reps

Dumbbell Rear Lateral Raises

12 reps

Bench Dumbbell Tricep Pull Overs

12 reps

Bench Dumbbell Tricep Pull Overs

12 reps

Bench Dumbbell Tricep Pull Overs

12 reps

Ball Push-Ups

12 reps

Ball Push-Ups

12 reps

Ball Push-Ups

12 reps

Barbell Shoulder Press

12 reps

Barbell Shoulder Press

12 reps

Barbell Shoulder Press

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Diamond Push-Ups

10 reps

Diamond Push-Ups

10 reps

Diamond Push-Ups

10 reps

Ball Foot to Hand Pass

1 minute

1 minute

15 reps

15 reps

15 reps

1 minute

Set 2: 1 round

Elliptical

40 minutes

Related Workouts

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6 mins 3 secs, Moderate

Big 3

24 mins 45 secs, Moderate

Barbell

1 min 50 secs, Moderate

8 mins 12 secs, Beginner

Pull

20 mins 26 secs, Moderate

No. 1

13 mins 5 secs, Intense

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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.