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Intense Workout

Partida - Pull | Back 2

Intense   46 minutes

Target Areas: Lower Body

Equipment: Box or Step, Medicine Ball, Rings, Barbell, Dumbbell

Frank Partida
 		    Added By Frank Partida
Partida - Pull | Back 2
Tags
Full Gym Workouts Lower Body Workouts Box / Step Workouts Medicine Ball Workouts TRX / Ring Workouts Barbell Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Cardio Warm Up
❤️ Vigorous (Zone 3)
Cardio Warm Up
5 minutes

Set 2: 3 rounds
Front pulldowns
❤️ Maximum (Zone 5)
Front pulldowns
12 reps
Step-Ups
❤️ Very Hard (Zone 4)
Step-Ups
1 minute

Set 3: 3 rounds
One-Arm Long Bar Row
Weights: Moderate
❤️ Very Hard (Zone 4)
One-Arm Long Bar Row
12 reps
Medicine Ball Side Step Squat to Press
Weights: Heavy
Medicine Ball Side Step Squat to Press
1 minute

Set 4: 3 rounds
Kneeling High Pulley Row
Weights: Heavy
❤️ Very Hard (Zone 4)
Kneeling High Pulley Row
Reps until failure
Barbell Rollout From Bench
❤️ Maximum (Zone 5)
Barbell Rollout From Bench
1 minute

Set 5: 3 rounds
Shotgun Row
Weights: Heavy
❤️ Very Hard (Zone 4)
Shotgun Row
12 reps
Ring Reverse T Flyes
Incline: Moderate
Ring Reverse T Flyes
1 minute

Set 6: 3 rounds
Straight Arm Pulldown
❤️ Maximum (Zone 5)
Straight Arm Pulldown
Reps until failure
Barbell Lunges
Weights: Moderate
Barbell Lunges
1 minute

Set 7: 3 rounds
Back machine
❤️ Maximum (Zone 5)
Back machine
12 reps
Calf Raises
❤️ Very Hard (Zone 4)
Calf Raises
1 minute

Set 8: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Dumbell V-Sit Cross Jab
❤️ Vigorous (Zone 3)
Dumbell V-Sit Cross Jab
1 minute

Set 9: 3 rounds
Dumbbell Shrugs
❤️ Maximum (Zone 5)
Dumbbell Shrugs
Reps until failure
Squats
Squats
1 minute

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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.

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Workout Categories

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Weightlifting

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