Intense Workout

Pull Day

Intense Duration 20 minutes

Added By Moises Cabrera

Exercises

Set 1: 1 round

Machine Lat Pulldown

Weights: Light
❤️ Vigorous (Zone 3)

Machine Lat Pulldown

30 reps

Machine Lat Pulldown

Weights: Moderate
❤️ Vigorous (Zone 3)

Machine Lat Pulldown

10 reps

Machine Lat Pulldown

Weights: Heavy
❤️ Very Hard (Zone 4)

Machine Lat Pulldown

8 reps

Machine Lat Pulldown

Weights: Heavy
❤️ Maximum (Zone 5)

Machine Lat Pulldown

Reps until failure

Set 2: 1 round

Weights: Light

Rear Delt Machine

30 reps

Weights: Moderate

Rear Delt Machine

10 reps

Weights: Heavy

Rear Delt Machine

8 reps

Weights: Maximum

Rear Delt Machine

Reps until failure

Set 3: 1 round

Machine Seated Row

Weights: Light
❤️ Vigorous (Zone 3)

Machine Seated Row

30 reps

Machine Seated Row

Weights: Moderate
❤️ Vigorous (Zone 3)

Machine Seated Row

10 reps

Machine Seated Row

Weights: Heavy
❤️ Very Hard (Zone 4)

Machine Seated Row

8 reps

Machine Seated Row

Weights: Heavy
❤️ Maximum (Zone 5)

Machine Seated Row

Reps until failure

Set 4: 1 round

Weights: Light
❤️ Vigorous (Zone 3)

30 reps

Weights: Moderate
❤️ Vigorous (Zone 3)

10 reps

Weights: Heavy
❤️ Very Hard (Zone 4)

8 reps

Weights: Heavy
❤️ Maximum (Zone 5)

Reps until failure

Set 5: 1 round

Weights: Light
❤️ Vigorous (Zone 3)

Cable Standing Curl

30 reps

Weights: Moderate
❤️ Vigorous (Zone 3)

Cable Standing Curl

10 reps

Weights: Heavy
❤️ Very Hard (Zone 4)

Cable Standing Curl

8 reps

Weights: Heavy
❤️ Maximum (Zone 5)

Cable Standing Curl

Reps until failure

Set 6: 1 round

Machine Preacher Curls

Weights: Light
❤️ Vigorous (Zone 3)

Machine Preacher Curls

30 reps

Machine Preacher Curls

Weights: Moderate
❤️ Vigorous (Zone 3)

Machine Preacher Curls

10 reps

Machine Preacher Curls

Weights: Heavy
❤️ Very Hard (Zone 4)

Machine Preacher Curls

8 reps

Machine Preacher Curls

Weights: Heavy
❤️ Maximum (Zone 5)

Machine Preacher Curls

Reps until failure

Set 7: 1 round

Bench Lying Leg Raise

❤️ Vigorous (Zone 3)

Bench Lying Leg Raise

10 reps

Bench Lying Leg Raise

❤️ Vigorous (Zone 3)

Bench Lying Leg Raise

10 reps

Bench Lying Leg Raise

❤️ Vigorous (Zone 3)

Bench Lying Leg Raise

10 reps

Bench Lying Leg Raise

❤️ Vigorous (Zone 3)

Bench Lying Leg Raise

10 reps

Bench Lying Leg Raise

❤️ Vigorous (Zone 3)

Bench Lying Leg Raise

10 reps

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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