By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
Pull up bar, 2 x Kettlebell, 1 x Kettlebell, Bodyweight, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Loop Bands, T-Bar Row Machine, Suspension (TRX), Towel (Large) Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Pull-up | 4 rounds | 30s | 10s | |
1B.Kettlebell Renegade Row | 4 rounds | 30s | 10s | |
1C.Kettlebell Pullover | 4 rounds | 30s | 10s | |
1D.Side Bend Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Lat Pulldown | 4 rounds | 30s | 10s | |
2B.Neutral Grip Alternating Dumbbell Row | 4 rounds | 30s | 10s | |
2C.Straight Arm Pulldown with Resistance Band | 4 rounds | 30s | 10s | |
2D.Floor Lat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Lying T-Bar Row | 4 rounds | 30s | 10s | |
3B.Close Grip T-Bar Row | 4 rounds | 30s | 10s | |
3C.Suspended Inverted Row | 4 rounds | 30s | 10s | |
3D.Towel Scapular Pulldown See Exercise Notes | 4 rounds | 30s | 10s |
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