10.9

Intense Duration 33 minutes

Target Areas: Legs

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

Added By Steven Crabtree

Exercises

Set 1: 1 round

Treadmill Running

10 minutes

Set 2: 1 round

8 reps

8 reps

8 reps

8 reps

12 reps

Kneeling Left Arm Rows

12 reps

Kneeling Right Arm Rows

12 reps

Dumbbell Bench Press

12 reps

Kneeling Left Arm Rows

12 reps

Kneeling Right Arm Rows

12 reps

Dumbbell Bench Press

12 reps

Kneeling Left Arm Rows

12 reps

Kneeling Right Arm Rows

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

Alternating Bench Dumbbell Fly

12 reps

Alternating Bench Dumbbell Fly

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

Barbell Bent-Over Rows

12 reps

Barbell Bicep Curl to Press

12 reps

Barbell Bent-Over Rows

12 reps

Barbell Bicep Curl to Press

12 reps

Barbell Bent-Over Rows

12 reps

Barbell Bicep Curl to Press

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

Set 3: 1 round

Ball Foot to Hand Pass

12 reps

15 seconds

1 minute

15 seconds

1 minute

Related Workouts

Wednesday

1 hr 10 mins, Intense

Workout 2

26 mins 6 secs, Moderate

Day 1

58 mins 12 secs, Moderate

Day A

51 mins 52 secs, Beginner

Tuesday

11 mins 29 secs, Moderate

1 hr 3 mins, Intense

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

5 X 5 : Upper Boddy V2

1 hr 26 mins 15 secs, Intense

Body Composition

48 mins 8 secs, Moderate

Arms 2

57 mins 5 secs, Moderate

Chest And Tris

30 mins 3 secs, Moderate

CHEST AND BACK

53 mins 46 secs, Moderate

JRF Day 2 With Running

39 mins 40 secs, Intense

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

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.