Week # - Thursday

Intense Duration 55 minutes

Target Areas: Back, Chest, Arms

Equipment: Dumbbell, Bench

Added By John Boone

Friday

Exercises

Set 1: 3 rounds

❤️ Maximum (Zone 5)

13 reps

1 minute

13 reps

1 minute

Set 2: 1 round

Weights: Maximum
❤️ Vigorous (Zone 3)

10 reps

1 minute

8 reps

1 minute

Weights: Maximum
❤️ Vigorous (Zone 3)

Cable Crossover

10 reps

Rest

1 minute

Weights: Maximum
❤️ Vigorous (Zone 3)

10 reps

1 minute

8 reps

1 minute

Weights: Maximum
❤️ Vigorous (Zone 3)

Cable Crossover

10 reps

Rest

1 minute

Weights: Maximum
❤️ Vigorous (Zone 3)

10 reps

1 minute

8 reps

1 minute

Set 3: 3 rounds

Weights: Maximum

Incline Dumbbell Bench Press

10 reps

Rest

1 minute

Set 4: 3 rounds

Hammer Curls

10 reps

Rest

1 minute

Weights: Maximum
❤️ Vigorous (Zone 3)

Bent Over Dumbell Row (Right)

10 reps

Weights: Maximum
❤️ Vigorous (Zone 3)

Bent Over Dumbell Row (Left)

10 reps

Rest

1 minute

Set 5: 3 rounds

❤️ Maximum (Zone 5)

Machine Bench Press

12 reps

Rest

1 minute

Set 6: 3 rounds

Weights: Maximum
❤️ Maximum (Zone 5)

Rotary Lat Pulldown

10 reps

Rest

1 minute

Set 7: 3 rounds

Weights: Maximum
❤️ Maximum (Zone 5)

Rope Training

1 minute

Rest

1 minute

Set 8: 3 rounds

Elbow Plank

50 seconds

Rest

1 minute

Related Workouts

Back, Bicep, Abs

14 minutes, Moderate

Wednesday

32 mins 30 secs, Intense

Yeah Its Friday!

32 minutes, Moderate

Sunday Back And Bicep 💪

36 mins 13 secs,

Monday

6 hrs 59 mins, Moderate

Back, Biceps, Abs

51 minutes, Intense

Top Choice for this Workout

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Workouts with the same Equipment

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32 mins 53 secs, Moderate

Upper Body EMOM

31 minutes, Intense

Chest Workout For Women

15 minutes, Moderate

Glute & Hamstring Strength | 30-Min Dumbbell Power

30 mins 14 secs, Moderate

Grind - Bend And Lift (all Back and Shoulder)

36 mins 10 secs, Intense

Rep & Repeat

50 minutes, Intense

Do this workout in Workout Trainer

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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.

Quickdraw Adjustable Dumbbells