9.26

Moderate Duration 59 minutes

Target Areas: Lower Body

Equipment: Cardio Machine, Barbell, Dumbbell, Strength Machine, Bench, Stability Ball

Added By Steven Crabtree

Exercises

Set 1: 1 round

Elliptical

10 minutes

Set 2: 1 round

Barbell Bent-Over Rows

12 reps

Dumbbell Rear Lateral Raises

12 reps

Barbell Bent-Over Rows

12 reps

Dumbbell Rear Lateral Raises

12 reps

Barbell Bent-Over Rows

12 reps

Dumbbell Rear Lateral Raises

12 reps

Barbell Bent-Over Rows

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

Alternating Bench Dumbbell Fly

12 reps

Barbell Bench Press

12 reps

Alternating Bench Dumbbell Fly

12 reps

Barbell Bench Press

12 reps

Alternating Bench Dumbbell Fly

12 reps

Bench Dumbbell Tricep Pull Overs

12 reps

Bench Dumbbell Tricep Pull Overs

12 reps

Bench Dumbbell Tricep Pull Overs

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Barbell Bicep Curls

12 reps

Barbell Bicep Curls

12 reps

Barbell Bicep Curls

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

8 reps

8 reps

8 reps

8 reps

Barbell Bicep Curl to Press

12 reps

Barbell Bicep Curl to Press

12 reps

Barbell Bicep Curl to Press

12 reps

Barbell Lunges

12 reps

Barbell Lunges

12 reps

Barbell Lunges

12 reps

Barbell Stiff Legged Deadlift

10 reps

Barbell Stiff Legged Deadlift

10 reps

Barbell Stiff Legged Deadlift

10 reps

Set 3: 1 round

Ball Foot to Hand Pass

1 minute

20 seconds

1 minute

20 seconds

1 minute

20 seconds

Reps until failure

Reps until failure

Reps until failure

Set 4: 1 round

Elliptical

20 minutes

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Top Choice for this Workout

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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.