By Obi Vincent
Intermediate (2-3 years) | |
45 minutes/day | |
Bodybuilding, Build Muscle, Gain Strength, Powerbuilding | |
Barbell, Squat Rack, 2 x Dumbbell, Weight Plate, Pull up bar, Incline Bench, Bodyweight, Loop Bands Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Narrow Stance Barbell Squat See Exercise Notes | 3 rounds | 12 reps | 0s | |
1B.Split Stance Dumbbell Romanian Deadlift See Exercise Notes | 3 rounds | 10 reps | 0s | |
1C.Alternating Dumbbell Lunge See Exercise Notes | 3 rounds | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Barbell Romanian Deadlift with Deficit See Exercise Notes | 3 rounds | 10 reps | 0s | |
2B.Pull-up See Exercise Notes | 3 rounds | AMAP reps | 0s | |
2C.Dumbbell Z Press See Exercise Notes | 3 rounds | 10 reps | 0s | |
2D.Dumbbell Lateral Raise See Exercise Notes | 3 rounds | 10 reps | 60s | |
Circuit #3 - 2 rounds Rest 60s between rounds | ||||
3A.Incline Dumbbell Press See Exercise Notes | 2 rounds | 10 reps | 0s | |
3B.Incline Inner Biceps Curl See Exercise Notes | 2 rounds | 10 reps | 60s | |
Circuit #4 - 2 rounds Rest 60s between rounds | ||||
4A.Incline Dumbbell Skull Crusher to Press | 2 rounds | 10-12 reps | 0s | |
4B.Plank Tricep Extension | 2 rounds | 10 reps | 0s | |
4C.Dumbbell Incline Row See Exercise Notes | 2 rounds | 10 reps | 60s | |
Circuit #5 - 2 rounds Rest 60s between rounds | ||||
5A.Lying Floor Leg Raise | 2 rounds | 10 reps | 0s | |
5B.Resistance Band Low to High Woodchop | 2 rounds | 10 reps | 0s | |
5C.Sit Up See Exercise Notes | 2 rounds | 10 reps | 0s | |
5D.Superman Plank | 2 rounds | 10 reps | 60s |
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