Intense Workout

Push Pof

Intense Duration 1 h 1 m

Target Areas: Full Body

Equipment: Cardio Machine, Barbell, Bench, Dumbbell, Chair, Pull Up Bar, Box or Step

Added By Woody Mourlam

Tags

Full Gym Workouts Full Body Workouts Cardio Machine Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Chair Workouts Pull Up Bar Workouts Box / Step Workouts

Exercises

Set 1: 1 round

Stationary Biking

Stationary Biking

10 minutes

Set 2: 1 round

Barbell Bench Press

Weights: Light

Barbell Bench Press

15 reps

Set 3: 1 round

45 seconds

Set 4: 1 round

Barbell Bench Press

Barbell Bench Press

12 reps

Set 5: 1 round

45 seconds

Set 6: 1 round

Barbell Bench Press

Barbell Bench Press

10 reps

Set 7: 1 round

45 seconds

Set 8: 1 round

Barbell Bench Press

Barbell Bench Press

10 reps

Set 9: 1 round

45 seconds

Set 10: 1 round

Barbell Bench Press

Barbell Bench Press

8 reps

Set 11: 1 round

1 min 30 secs

Set 12: 1 round

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

10 reps

45 seconds

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

10 reps

45 seconds

Barbell Incline Bench Press

8 reps

1 min 30 secs

Set 13: 1 round

Bench Dumbbell Fly

Bench Dumbbell Fly

12 reps

45 seconds

Bench Dumbbell Fly

Bench Dumbbell Fly

12 reps

45 seconds

Bench Dumbbell Fly

Bench Dumbbell Fly

Reps until failure

1 min 30 secs

Set 14: 1 round

Seated Dumbbell Press

Seated Dumbbell Press

12 reps

45 seconds

Set 15: 1 round

Seated Dumbbell Press

Seated Dumbbell Press

12 reps

45 seconds

Set 16: 1 round

Seated Dumbbell Press

Seated Dumbbell Press

12 reps

1 min 30 secs

Set 17: 1 round

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

45 seconds

Set 18: 1 round

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

45 seconds

Set 19: 1 round

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

1 min 30 secs

Set 20: 1 round

Dumbbell Upright Rows

Dumbbell Upright Rows

12 reps

45 seconds

Set 21: 1 round

Dumbbell Upright Rows

Dumbbell Upright Rows

12 reps

45 seconds

Set 22: 1 round

Dumbbell Upright Rows

Dumbbell Upright Rows

12 reps

45 seconds

Set 23: 1 round

Bench Skull Crusher

Bench Skull Crusher

12 reps

45 seconds

Set 24: 1 round

Bench Skull Crusher

Bench Skull Crusher

10 reps

45 seconds

Set 25: 1 round

Bench Skull Crusher

Bench Skull Crusher

10 reps

45 seconds

Set 26: 1 round

Bench Skull Crusher

Bench Skull Crusher

8 reps

1 min 30 secs

Set 27: 1 round

Overhead Dumbell Extensions

12 reps

45 seconds

Set 28: 1 round

Overhead Dumbell Extensions

10 reps

45 seconds

Set 29: 1 round

Overhead Dumbell Extensions

10 reps

1 min 30 secs

Set 30: 1 round

Tricep Kickbacks

Tricep Kickbacks

12 reps

45 seconds

Set 31: 1 round

Tricep Kickbacks

Tricep Kickbacks

10 reps

45 seconds

Set 32: 1 round

Tricep Kickbacks

Tricep Kickbacks

10 reps

45 seconds

Set 33: 2 rounds

12 reps

15 reps

Bench Barbell Calf Raises

25 reps

20 reps

20 reps

20 reps

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Quickdraw Adjustable Dumbbells

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.

Workouts with the same Equipment

Push Focus | Full Body Burn

Push Focus | Full Body Burn

1 hr 10 mins 3 secs, Intense

22 mins 3 secs, Moderate

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

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.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Ultra Fitness Gear Plyo Box

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

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YouTube

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Full Body