By Myworkouts
Intermediate (2-3 years) | |
81 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
2 x Dumbbell, Flat Bench, Handle Resistance Bands, Suspension (TRX), Bodyweight, 1 x Kettlebell, EZ Bar, Weight Plate, Barbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Incline Bench, 1 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
1B.Dumbbell Alternating Front Raise | 4 rounds | 30s | 10s | |
1C.Dumbbell Skullcrusher | 4 rounds | 30s | 10s | |
1D.Resistance Band Tricep Kickback See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
2C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
2D.Seated Overhead Triceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Seated Dumbbell Arnold Press | 4 rounds | 30s | 10s | |
3B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
3C.EZ-Bar Skullcrusher | 4 rounds | 30s | 10s | |
3D.Weighted Bench Dip See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
4B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
4C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
4D.Tricep Side Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Standing Barbell Military Press (AKA Overhead Press) | 4 rounds | 30s | 10s | |
5B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
5C.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
5D.Rope Cable Triceps Extension See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Arnold Press | 4 rounds | 30s | 10s | |
6B.Rear Delt Raise | 4 rounds | 30s | 10s | |
6C.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
6D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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