Allenamento Intenso

Phase 1 - Week 3

Intenso Duration 5 h 16 m

Aree target: Legs

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

Aggiunto da Mat Hudson

Tag

Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti con la Corda per Saltare Allenamenti con le Macchine per la Forza Allenamenti con il Bilanciere Allenamenti con le Macchine Cardio Allenamenti con i Manubri

Descrizione

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

Exercises

Set 1: 4 round

Day One - Bench Press

45 secondi

Cardio Acceleration - Run

1 min 30 sec

Set 2: 3 round

Incline DB Press

40 secondi

Cardio Acceleration - Alternating Skip

1 min 10 sec

Set 3: 3 round

Decline Smiths

1 minuto

Cardio Acceleration - Row

1 min 10 sec

Set 4: 4 round

Dips

40 secondi

Cardio Acceleration - Run

1 min 30 sec

Set 5: 4 round

Close Grip Bench

40 secondi

Cardio Acceleration - Skip

1 min 30 sec

Set 6: 3 round

Cable Crunch

40 secondi

Cardio Acceleration - Bar Clean

1 min 30 sec

Set 7: 3 round

Smiths Machine Hip Thrust - End Of Day 1

40 secondi

Cardio Acceleration - Run

1 min 30 sec

Set 8: 4 round

Barbell Shoulder Press - Start Of Day 2

45 secondi

Skip

1 min 30 sec

Set 9: 3 round

Alternating DB Press

45 secondi

Run

1 min 12 sec

Set 10: 3 round

Smiths Machine One Arm Row

40 secondi

Run -

1 minuto

Set 11: 4 round

Squat

45 secondi

Moutain Climber

1 minuto

Set 12: 3 round

Deadlift

1 minuto

Skip

1 minuto

Set 13: 3 round

Walking Lunge

1 min 30 sec

Skip

1 min 30 sec

Set 14: 3 round

Standing Calf Raise

45 secondi

Run

1 minuto

Set 15: 2 round

Plank - End Of Day 2

1 minuto

Hip Tnrust

1 minuto

Set 16: 4 round

Bent Overbarbell Row - Start Of Day 3

45 secondi

Skip

1 minuto

Set 17: 3 round

Dunbbell Bent Over Row

1 minuto

Run

1 min 30 sec

Set 18: 3 round

Seated Cable Row

45 secondi

Moutain Climber

1 minuto

Set 19: 4 round

Barbell Shrug

45 secondi

Weighted Bosu Side Jump

1 minuto

Set 20: 3 round

Barbell Curl

45 secondi

Run

1 minuto

Set 21: 3 round

EZ Precher Curl

45 secondi

Moutaij Climber

1 minuto

Set 22: 3 round

Reverse Grip Curl

1 minuto

Walking Lunge

1 min 30 sec

Set 23: 3 round

Barbell Wrist Curl - End Of Day 3

1 minuto

Side Bend

1 minuto

Set 24: 3 round

Incline DB Fly - Start Of Day 4

45 secondi

45 secondi

15 secondi

Set 25: 3 round

DB Fly

45 secondi

Run

1 min 20 sec

20 secondi

Set 26: 3 round

45 secondi

10 ripetizioni

20 secondi

Set 27: 3 round

Tricep Press Down

1 min 10 sec

1 min 10 sec

15 secondi

Set 28: 3 round

Barbell Bent-Over Rows

Barbell Bent-Over Rows

15 ripetizioni

Bent Knee Hip Raises

Bent Knee Hip Raises

45 secondi

45 secondi

Set 29: 3 round

Barbell Deadlifts

Barbell Deadlifts

45 secondi

1 minuto

30 secondi

Set 30: 2 round

10 ripetizioni

10 ripetizioni

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

10 ripetizioni

Dumbbell Wrist Curls

Dumbbell Wrist Curls

10 ripetizioni

10 ripetizioni

15 secondi

Set 31: 3 round

Side Bend - End Of Day 4

1 minuto

Reverse Lunge

1 minuto

Set 32: 3 round

Start Of Day 5 - DB Lateral Raise

1 min 10 sec

Up Hill Run

1 min 10 sec

Set 33: 3 round

Barbell Front Raise

1 minuto

Uphill Run

2 minuti

Set 34: 3 round

DB Bent Over Lateral

1 min 10 sec

Uphill Run

2 minuti

Set 35: 4 round

Leg Extension

1 minuto

Skip

1 min 10 sec

Set 36: 3 round

Leg Curl

1 min 10 sec

Row

1 min 10 sec

Set 37: 3 round

Walking Lunge

2 minuti

Skip

1 min 10 sec

Set 38: 3 round

Reverse Lunge

1 minuto

Run

1 minuto

Set 39: 3 round

Start Of Day 6 - Lat Pull Down

1 min 10 sec

Run

1 min 30 sec

Set 40: 3 round

Reverse Grip Pull Down

1 min 10 sec

Run

1 min 29 sec

Set 41: 3 round

Straight Arm Pull Down Single Arm Pull Down

1 min 11 sec

Skip

1 min 30 sec

Set 42: 3 round

Smith Machine Behind The Back Shrug

1 min 10 sec

Run

1 min 10 sec

Set 43: 3 round

Incline Db Curl

1 min 10 sec

Moutain Climber

1 min 10 sec

Set 44: 3 round

High Cable Curl

1 minuto

Skip

1 minuto

Set 45: 3 round

Rope Curl

1 min 11 sec

Reverse Lunge

1 min 15 sec

Set 46: 3 round

Db Reverse Wrist Curl

1 minuto

Skip

1 min 10 sec

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

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.

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