Intensives Training

Phase 1 - Week 3

Intensiv Duration 5 Std 16 Min

Zielbereiche: Legs

Ausrüstung: Jump Rope, Strength Machine, Barbell, Cardio Machine, Dumbbell

Hinzugefügt von Mat Hudson

Tags

Vollständige Fitnessstudio Trainings Bein-Workouts Seilspringen-Workouts Kraftmaschinen-Workouts Langhantel-Workouts Cardio-Maschinen-Workouts Hantel-Workouts

Beschreibung

Heavy sets!! Run 5k and lift heavy weights!!

Exercises

Satz 1: 4 Runden

Day One - Bench Press

45 seconds

Cardio Acceleration - Run

1 Min 30 Sek

Satz 2: 3 Runden

Incline DB Press

40 seconds

Cardio Acceleration - Alternating Skip

1 Min 10 Sek

Satz 3: 3 Runden

Decline Smiths

1 minute

Cardio Acceleration - Row

1 Min 10 Sek

Satz 4: 4 Runden

Dips

40 seconds

Cardio Acceleration - Run

1 Min 30 Sek

Satz 5: 4 Runden

Close Grip Bench

40 seconds

Cardio Acceleration - Skip

1 Min 30 Sek

Satz 6: 3 Runden

Cable Crunch

40 seconds

Cardio Acceleration - Bar Clean

1 Min 30 Sek

Satz 7: 3 Runden

Smiths Machine Hip Thrust - End Of Day 1

40 seconds

Cardio Acceleration - Run

1 Min 30 Sek

Satz 8: 4 Runden

Barbell Shoulder Press - Start Of Day 2

45 seconds

Skip

1 Min 30 Sek

Satz 9: 3 Runden

Alternating DB Press

45 seconds

Run

1 Min 12 Sek

Satz 10: 3 Runden

Smiths Machine One Arm Row

40 seconds

Run -

1 minute

Satz 11: 4 Runden

Squat

45 seconds

Moutain Climber

1 minute

Satz 12: 3 Runden

Deadlift

1 minute

Skip

1 minute

Satz 13: 3 Runden

Walking Lunge

1 Min 30 Sek

Skip

1 Min 30 Sek

Satz 14: 3 Runden

Standing Calf Raise

45 seconds

Run

1 minute

Satz 15: 2 Runden

Plank - End Of Day 2

1 minute

Hip Tnrust

1 minute

Satz 16: 4 Runden

Bent Overbarbell Row - Start Of Day 3

45 seconds

Skip

1 minute

Satz 17: 3 Runden

Dunbbell Bent Over Row

1 minute

Run

1 Min 30 Sek

Satz 18: 3 Runden

Seated Cable Row

45 seconds

Moutain Climber

1 minute

Satz 19: 4 Runden

Barbell Shrug

45 seconds

Weighted Bosu Side Jump

1 minute

Satz 20: 3 Runden

Barbell Curl

45 seconds

Run

1 minute

Satz 21: 3 Runden

EZ Precher Curl

45 seconds

Moutaij Climber

1 minute

Satz 22: 3 Runden

Reverse Grip Curl

1 minute

Walking Lunge

1 Min 30 Sek

Satz 23: 3 Runden

Barbell Wrist Curl - End Of Day 3

1 minute

Side Bend

1 minute

Satz 24: 3 Runden

Incline DB Fly - Start Of Day 4

45 seconds

45 seconds

15 seconds

Satz 25: 3 Runden

DB Fly

45 seconds

Run

1 Min 20 Sek

20 seconds

Satz 26: 3 Runden

45 seconds

10 Wiederholungen

20 seconds

Satz 27: 3 Runden

Tricep Press Down

1 Min 10 Sek

1 Min 10 Sek

15 seconds

Satz 28: 3 Runden

Barbell Bent-Over Rows

Barbell Bent-Over Rows

15 Wiederholungen

Bent Knee Hip Raises

Bent Knee Hip Raises

45 seconds

45 seconds

Satz 29: 3 Runden

Barbell Deadlifts

Barbell Deadlifts

45 seconds

1 minute

30 seconds

Satz 30: 2 Runden

10 Wiederholungen

10 Wiederholungen

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

10 Wiederholungen

Dumbbell Wrist Curls

Dumbbell Wrist Curls

10 Wiederholungen

10 Wiederholungen

15 seconds

Satz 31: 3 Runden

Side Bend - End Of Day 4

1 minute

Reverse Lunge

1 minute

Satz 32: 3 Runden

Start Of Day 5 - DB Lateral Raise

1 Min 10 Sek

Up Hill Run

1 Min 10 Sek

Satz 33: 3 Runden

Barbell Front Raise

1 minute

Uphill Run

2 minutes

Satz 34: 3 Runden

DB Bent Over Lateral

1 Min 10 Sek

Uphill Run

2 minutes

Satz 35: 4 Runden

Leg Extension

1 minute

Skip

1 Min 10 Sek

Satz 36: 3 Runden

Leg Curl

1 Min 10 Sek

Row

1 Min 10 Sek

Satz 37: 3 Runden

Walking Lunge

2 minutes

Skip

1 Min 10 Sek

Satz 38: 3 Runden

Reverse Lunge

1 minute

Run

1 minute

Satz 39: 3 Runden

Start Of Day 6 - Lat Pull Down

1 Min 10 Sek

Run

1 Min 30 Sek

Satz 40: 3 Runden

Reverse Grip Pull Down

1 Min 10 Sek

Run

1 Min 29 Sek

Satz 41: 3 Runden

Straight Arm Pull Down Single Arm Pull Down

1 Min 11 Sek

Skip

1 Min 30 Sek

Satz 42: 3 Runden

Smith Machine Behind The Back Shrug

1 Min 10 Sek

Run

1 Min 10 Sek

Satz 43: 3 Runden

Incline Db Curl

1 Min 10 Sek

Moutain Climber

1 Min 10 Sek

Satz 44: 3 Runden

High Cable Curl

1 minute

Skip

1 minute

Satz 45: 3 Runden

Rope Curl

1 Min 11 Sek

Reverse Lunge

1 Min 15 Sek

Satz 46: 3 Runden

Db Reverse Wrist Curl

1 minute

Skip

1 Min 10 Sek

Verwandte Workouts

58 Min 12 Sek, Mäßig

1 Std 4 Min 9 Sek, Mäßig

1 Std 10 Min, Intensiv

1 Std 21 Min 42 Sek, Mäßig

51 Min 52 Sek, Anfänger

30 Min 23 Sek,

Quickdraw Adjustable Dumbbells

Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts mit demselben Equipment

(60 Mins) Triceps with HIIT

(60 Mins) Triceps with HIIT

58 minutes, Mäßig