By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Gain Strength, Increase Stamina, Build Muscle | |
1 x Dumbbell, Flat Bench, 2 x Dumbbell, Loop Bands, Bodyweight, 1 x Kettlebell, T-Bar Row Machine, Chair, Row Machine, Suspension (TRX) Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.One-Arm Bent-Over Dumbbell Row | 4 rounds | 30s | 10s | |
1B.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
1C.Bent Over Row with Resistance Bands | 4 rounds | 30s | 10s | |
1D.Upper Back Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
2B.Close Grip T-Bar Row | 4 rounds | 30s | 10s | |
2C.Snow Angel | 4 rounds | 30s | 10s | |
2D.Static Levator Scapulae Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Machine Row | 4 rounds | 30s | 10s | |
3B.Kettlebell Rotational Clean | 4 rounds | 30s | 10s | |
3C.Suspended Row | 4 rounds | 30s | 10s | |
3D.Rhomboids Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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