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Intense exercise
A comprehensive how-to guide for creating your own exercise programs


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In the first part of this article, we covered a lot of ground, including what happens to the metabolism as we age, strategies for boosting the metabolism, the difference between high intensity exercise and low intensity exercise, as well as how to structure your weekly exercise schedule based on your body type.

In addition to sharing with you our general exercise splits based on body type, we actually made a promise. Indeed, we promised that we’d be back with some detailed exercise programs for each body type.

Well, we’re back to make good on that promise. And in this week’s update, we’ve got some really great stuff for you. Broken down by section, here’s what you’ll find by scrolling down below:

Section 1: Sample Programs
Dividing workout times over the course of a week can be tricky. One needs to allow for recovery but also provide enough stimulation for continued progress. This section will provide sample weekly workouts for each body type, ectomorphs, mesomorphs, and endomorphs.

Section 2: Picking Resistance Training Exercises
This section will provide a list guiding your resistance training exercise selection. Resistance training exercise combinations are endless. If you are bored with your training – then you haven’t reviewed this section.

Section 3: High Intensity Conditioning Options
The final section will provide sample high intensity conditioning options. These will be “unconventional” workouts. High intensity conditioning sessions can always be done with any basic movement – the key is intensity.

In the end, as you finish reading this article series, you should walk away with a really great idea of how to begin structuring your program for the best possible results. And when we say results, we mean a better looking body that feels awesome and performs better than you can imagine.

So check it out. And after giving the programs a shot, let us know your thoughts.

Section 1 – Sample Plan For Ectomorphs

All resistance training sessions should be preceded with at least a 5 minute dynamic warm-up along with ample warm-up sets. This will improve strength, recovery and help to prevent injury.

Day 1

Resistance Training (1 hr)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Upper Body (Vertical Pull, Vertical Push, Torso, 5 minutes free time)

  • Any variety of pulldowns/pull-up exercise – 8 sets
  • Any variety of overhead/vertical pressing/lifting exercise – 8 sets
  • Any variety of torso exercise – 3 sets
  • 5 minutes free time to work biceps, triceps, shoulders, rear delts, back, traps, torso

Day 2

Higher Intensity Conditioning (15 min)

Day 3

Resistance Training (1 hr)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Lower Body (Plus 5 minutes free time)

  • Any variety of hip dominant exercise – 8 sets
  • Any variety of quad dominant exercise – 8 sets
  • Any variety of calf dominant exercise – 3 sets
  • 5 minutes free time to work quads, hamstrings, glutes, calves

Day 4

Lower Intensity Conditioning (20 min)

Day 5

Resistance Training (1 hr)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Upper Body (Horizontal Pull, Horizontal Push, Torso, 5 minutes free time)

  • Any variety of horizontal pulling toward the front of the body – 8 sets
  • Any variety of horizontal pressing away from the front of the body – 8 sets
  • Any variety of torso exercise – 3 sets
  • 5 minutes free time to work biceps, triceps, chest, back, traps, torso

Day 6

Higher Intensity Conditioning (15 min)
Lower Intensity Conditioning (10 min)

Day 7

Rest

Section 1 – Sample Plan For Mesomorphs

All resistance training sessions should be preceded with at least a 5 minute dynamic warm-up along with ample warm-up sets. This will improve strength, recovery and help to prevent injury.

Day 1

Resistance Training (1 hr 20 min)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Upper Body (Vertical Pull, Vertical Push, Torso, 10 minutes free time)

  • Any variety of pulldowns/pull-up exercise – 10 sets
  • Any variety of overhead/vertical pressing/lifting exercise – 10 sets
  • Any variety of torso exercise – 4 sets
  • 10 minutes free time to work biceps, triceps, shoulders, rear delts, back, traps, torso

Day 2

Higher Intensity Conditioning (15 min)

Day 3

Resistance Training (1 hr 20 min)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Lower Body (Plus 10 minutes free time)

  • Any variety of hip dominant exercise – 10 sets
  • Any variety of quad dominant exercise – 8 sets
  • Any variety of calf dominant exercise – 4 sets
  • 10 minutes free time to work quads, hamstrings, glutes, calves

Day 4

Lower Intensity Conditioning (30 min)

Day 5

AM: Resistance Training (1 hr 20 min)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Upper Body (Horizontal Pull, Horizontal Push, Torso, 10 minutes free time)

  • Any variety of horizontal pulling toward the front of the body – 10 sets
  • Any variety of horizontal pressing away from the front of the body – 10 sets
  • Any variety of torso exercise – 4 sets
  • 10 minutes free time to work biceps, triceps, chest, back, traps, torso

PM: Lower Intensity Conditioning (15 min)

Day 6

Higher Intensity Conditioning (15 min)
Lower Intensity Conditioning (15 min)

Day 7

Rest

Section 1 – Sample Plan For Endomorphs

All resistance training sessions should be preceded with at least a 5 minute dynamic warm-up along with ample warm-up sets. This will improve strength, recovery and help to prevent injury.

Day 1

Resistance Training (1 hr 20 min)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Upper Body (Vertical Pull, Vertical Push, Torso, 10 minutes free time)

  • Any variety of pulldowns/pull-up exercise – 10 sets
  • Any variety of overhead/vertical pressing/lifting exercise – 10 sets
  • Any variety of torso exercise – 4 sets
  • 10 minutes free time to work biceps, triceps, shoulders, rear delts, back, traps, torso

Day 2

Higher Intensity Conditioning (30 min)

Day 3

Resistance Training (1 hr 20 min)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Lower Body (Plus 10 minutes free time)

  • Any variety of hip dominant exercise – 10 sets
  • Any variety of quad dominant exercise – 8 sets
  • Any variety of calf dominant exercise – 4 sets
  • 10 minutes free time to work quads, hamstrings, glutes, calves

Day 4

Lower Intensity Conditioning (30 min)

Day 5

AM: Resistance Training (1 hr 20 min)

  • 30 – 60 seconds rest between sets
  • Pair up opposing exercises if desired
  • Vary the rep ranges. A few weeks with 4-6 reps, a few weeks with 9-11 reps, a few weeks with 14-16 reps.

Upper Body (Horizontal Pull, Horizontal Push, Torso, 10 minutes free time)

  • Any variety of horizontal pulling toward the front of the body – 10 sets
  • Any variety of horizontal pressing away from the front of the body – 10 sets
  • Any variety of torso exercise – 4 sets
  • 10 minutes free time to work biceps, triceps, chest, back, traps, torso

PM: Lower Intensity Conditioning (30 min)

Day 6

Higher Intensity Conditioning (30 min)
Lower Intensity Conditioning (30 min)

Day 7

Rest

Section 2 – The Primary Exercises

We all have different biomechanical, flexibility and strength concerns. For that reason, it’s nice to have options when picking exercises.

Below is a list of exercises that fall under each of the categories listed in the resistance training workout.

Organize your resistance training session so that you meet your designated “set” goal. If it’s 10 sets of horizontal pulling, then do 10 total sets of horizontal pulling exercises. However, to break down those 10 sets, you can do 1 exercise for 10 sets, 5 exercises for 2 sets, or 10 exercises for 1 set (or anything in between).

All resistance training sessions should be preceded with at least a 5 minute dynamic warm-up along with ample warm-up sets. This will improve strength, recovery and help to prevent injury.

Pulldown/Pull-up Exercises

Chin Up With Negative
Close Grip Chin Up
Close Grip Pull Up
Dumbbell Pullover
High Pulley Pillar Row
Kneeling Rope Pulldown, Overhand Face-Pull
Kneeling Rope Pulldown, Supinated Grip
Pull-Up With Negative
Pull-Up, Neutral Grip
Pulldown, Wide Parallel Grip
Rope Pulldown, Pronated Grip
Rope Pulldown, Supinated Grip
Rope Straight-Arm Pulldown
Side To Side Pull-Up
Single-Arm Cable Pulldown, Pronated Grip
Single-Arm Cable Pulldown, Supinated Grip
Single-Arm Negative Biceps Pull-Up
Towel Pull-Up
V-Bar Pulldown
Weighted Pull-Up With Belt
Wide Bar Pulldown, Pronated Medium Grip
Wide Bar Pulldown, Pronated Wide Grip
Wide Bar Pulldown, Supinated Close Grip
Wide Bar Pulldown, Supinated Medium Grip
Wide Bar Straight-Arm Pulldown, Pronated Grip
Wide-Bar Behind-The-Neck Pulldown, Pronated Grip
Wide-Grip Pull-Up

Overhead/Vertical Pressing/Lifting Exercises

Barbell Push Press
Barbell Push Press, Staggered Stance
Barbell Corner Press
Barbell Cuban Rotation
Barbell Cuban Rotation With Press
Barbell Shoulder Press, Strict Form
Bench Dips
Bench Dips, Feet Up
Bench Dips, Feet Up Weighted
Dip With Pike
Dip, Unweighted
Dip, Weighted With Belt
Dip, Weighted With Dumbbell
Dumbbell Bent Press
Dumbbell Cuban Rotation
Dumbbell Cuban Rotation With Press
Dumbbell Iron Cross
Parallel Stance Jerk
Prone Cable Shoulder Fly On Swiss Ball
Prone Cable Shoulder Press On Swiss Ball
Scarecrow
Scott Press On Swiss Ball
Single-Arm Dumbbell Shoulder Press, Neutral Grip
Single-Arm Dumbbell Shoulder Press, Pronated Grip
Split Jerk
Standing Dumbbell Arnold Press
Standing Dumbbell Scott Press
Standing Dumbbell See-Saw Press
Standing Dumbbell Shoulder Press, Neutral Grip
Standing Dumbbell Shoulder Press, Pronated Grip
Standing Shoulder Fly

Torso Exercises

Abdominal Leg Extension On Bench
Bird-Dog
Bird-Dog From Push-Up Position
Cable Chop
Cable Chop, Low Pulley
Cable Crunch, Facing Away
Cable Crunch, Facing Forward
Decline Bench Sit Up, Unweighted
Decline Bench Sit-Up, Weighted
Dragon Flag
Dragon Flag, Negative Only
Dumbbell Windmill
Hanging Inverted Pike
Hanging Leg Raise, 45 Degree Knee
Hanging Leg Raise, 90 Degree Knee
Hanging Leg Raise, Straight Leg
Jack-Knife Sit-Ups On Bench
Knee-Up On Swiss Ball
Kneeling Barbell Roll-Out
Leg Raise
Leg Raise, 90 Degree Knee
Leg Raise, Straight Leg
Leg Raise, Weighted
Oblique Cable Crunch, Facing Forward, Alternating
Partial Dragon Flag
Plank
Plank, Feet On Bench, Arms On Swiss Ball
Russian Twist On Decline Bench
Saxon Side Bend
Seated Cable Abdominal Crunch
Side Plank
Standing Barbell Roll-Out
Standing Cable Abdominal Crunch

Hip Dominant Exercises

Barbell Forward Lunge
Band Stomp
Barbell Rear Lunge
Barbell Romanian Deadlift
Barbell Side Lunge
Barbell Snatch Grip Deadlift
Barbell Static Lunge
Barbell Step-Up, Alternating
Barbell Stiff-Leg Deadlift
Barbell Suitcase Deadlift, Bilateral
Barbell Suitcase Deadlift, Unilateral
Cable Donkey Kick
Cable Hip Pull-Through
Deadlift, Powerlifting Stance
Deadlift, Shoulder-Width Stance
Dumbbell Deadlift
Dumbbell Step-Up, Alternating
Dumbbell Suitcase Deadlift
Dumbbell Suitcase Deadlift, Unilateral
Dumbbell Sumo Deadlift
Glute-Ham Raise
Good Morning
High Pull From Floor
High Pull From Hang
Leg Press, High Feet-Together Stance
Leg Press, High Shoulder-Width Stance
Muscle Clean From Hang
Muscle Clean From Hang with Jerk
Olympic Clean From Floor
Olympic Clean From Hang
Olympic Clean From Hang with Jerk
Overhead Forward Lunge
Overhead Rear Lunge
Power Clean From Floor
Power Clean From Floor With Jerk
Power Clean From Hang with Jerk
Reverse Hyperextension
Reverse Hyperextension, Weighted
Scissor Hip Extension
Single-Leg (King) Deadlift, Unweighted
Single-Leg Dumbbell Deadlift
Single-Leg Stiff-Leg Deadlift, Weighted
Sumo Deadlift
Swiss Ball Leg Curl, Bilateral
Swiss Ball Leg Curl, Unilateral
Trapbar Deadlift
Zercher Good Morning

Section 2 – The Primary Exercises Continued

Quad Dominant Exercises

Barbell Bulgarian Split Squat
Barbell Hacksquat
Barbell Jump Squat
Box Squat
Drop Snatch
Dumbbell Bulgarian Split Squat
Dumbbell Snatch From Floor
Dumbbell Snatch From Hang
Dumbbell Squat, Arms Extended Forward
Dumbbell Squat, Arms Extended To Side
Dumbbell Squat, Overhead
Dumbbell Squat, Together At Chest
Front Squat, Bodybuilding Stance
Front Squat, Olympic Stance
Leg Press, 45 Degree Duck Stance
Leg Press, Low Shoulder-Width Stance
Leg Press, Unilateral
Low Pulley Split Squat
Muscle Snatch From Floor
Muscle Snatch From Hang
Olympic Snatch From Floor
Olympic Snatch From Hang
Overhead Bulgarian Split Squat
Overhead Squat
Pistol To Platform
Pistol, Unweighted
Pistol, Weighted
Power Snatch From Floor
Power Snatch From Hang
Squat, Bodybuilding Stance
Squat, Powerlifting Stance
Wall Squat With Swiss Ball
Zercher Squat

Calf Dominant Exercises

Bent-Leg Calf Raise
Calf Raise on Leg Press
Calf Raise on Leg Press, Unilateral
Donkey Calf Raise
Seated Calf Raise
Standing Calf Raise

Horizontal Pulling Exercises

Barbell Corner Row
Barbell T-Bar Row
Bent-Over Barbell Row From Floor, Pronated Grip
Bent-Over Barbell Row From Floor, Supinated Grip
Bent-Over Barbell Row From Standing To Clavicle
Bent-Over Barbell Row From Standing, Pronated Grip
Bent-Over Barbell Row From Standing, Supinated Grip
Bent-Over Dumbbell Row, Bilateral
Bent-Over Dumbbell Row, Bilateral With Twist
Bent-Over Dumbbell Row, Unilateral
Bent-Over Dumbbell Row, Unilateral With Twist
Cable Pulldown To Sternum, Parallel Bar
Chest-Supported Row, Neutral Grip
Chest-Supported Row, Pronated Grip
Chest-Supported Row, Single Arm, Pronated Grip
Chest-Supported Row, Single Arm, Supinated Grip
Chest-Supported Row, Supinated Grip
Chest-Supported Row, Unilateral, Neutral Grip
Chin Up To Sternum, Supinated Grip
Dumbbell Row To Hip, Unilateral
Dumbbell Row To Ribcage, Unilateral
Pull-Up To Sternum, Neutral Grip
Renegade Row
Reverse Push-Up
Reverse Push-Up With Swiss Ball
Rope Pulldown To Sternum
Seated Rope Row, Pronated Grip
Seated Rope Row, Supinated Grip
Seated Row, Medium Grip
Seated Row, Parallel Wide Grip
Seated Row, Supinated Close Grip
Seated Row, Supinated Medium Grip
Seated Row, Wide Grip
Seated Single-Arm Ring-The-Bell Row
Seated Single-Arm Row
Seated Single-Arm Row With Twist
Seated Single-Arm Row, Pronated Grip
Seated Single-Arm Row, Supinated Grip
Seated V-Bar Cheat Row
Seated V-Bar Row
Single-Arm Cable Pulldown To Sternum
Single-Arm Cable Row, Neutral Grip
Single-Arm Cable Row, Pronated Grip
Single-Arm Cable Row, Supinated Grip
Single-Arm Low Pulley Cable Row, Neutral Grip
Single-Arm Low Pulley Cable Row, Pronated Grip
Single-Arm Low Pulley Cable Row, Supinated Grip
Standing Cable Rope Row
Sternum Pull-Up, Pronated Grip
Supine Row
Supine Row With Swiss Ball
T-Bar Cheat Row, 45 Degree Grip
T-Bar Row, 45 Degree Grip
T-Bar Row, Neutral Close Grip
T-Bar Row, Pronated Wide Grip
T-Bar Row, Supinated Wide Grip
V-Bar Pulldown To Sternum
Wide Bar Cable Pulldown To Sternum, Pronated Medium Grip
Wide Bar Cable Pulldown To Sternum, Supinated Close Grip
Wide Bar Cable Pulldown To Sternum, Supinated Medium Grip
Wide-Bar Cable Pulldown To Sternum, Pronated Wide Grip

Horizontal Pressing Exercises

Barbell Bench Press, Decline Bench
Barbell Bench Press, Flat
Barbell Bench Press, High Incline
Barbell Bench Press, Low Incline
Barbell Bench Press, Medium Grip
Barbell Floor Press
Bench Press To Clavicle
Bench Press, Powerlifting
Bench Press, Supinated Grip
Clap Push Up
Clap Push Up, Feet On Bench
Close Grip Bench Press
Close Grip Bench Press, Decline Bench
Close Grip Push Up
Depth Push-Up
Dumbbell Bench Press
Dumbbell Bench Press, Decline Bench, Neutral Grip
Dumbbell Bench Press, Decline Bench, Pronated Grip
Dumbbell Bench Press, High Incline, Neutral Grip
Dumbbell Bench Press, High Incline, Pronated Grip
Dumbbell Bench Press, Incline Bench, Neutral Grip
Dumbbell Bench Press, Incline Bench, Pronated Grip
Dumbbell Bench Press, Neutral Grip
Dumbbell Bench Press, Unilateral
Dumbbell Bench Press, Unilateral With Twist
Dumbbell Bench Press, Unilateral, Pronated Grip
Dumbbell Floor Press
Push-Up
Push-Up, Feet On Bench
Standing Cable Chest Press
Standing Cable Chest Press, Unilateral
T Push-Up
Wide Grip Bench Press

Section 2 – The Accessory Exercises

The primary exercises listed above are for your main exercise work. However, these accessory exercises should be emphasized during the “free time” portion of your workout

Shoulder, Trap, and Rear Delt Exercises

Bent-Over Dumbbell Lateral Raise
Cable Bent-Over Rear Delt Fly
Cable Bent-Over Rear Delt Fly, Unilateral
Cable Cross-Body Rear Delt Fly
Cable External Rotation
Cable Internal Rotation
Cable Front Raise
Cable Rope Upright Row
Cable Rope-To-Neck Row, Standing
Dumbbell Front Raise, Alternating, Neutral Grip
Dumbbell Front Raise, Alternating, Pronated Grip
Dumbbell Front Raise, Bilateral, Neutral Grip
Dumbbell Front Raise, Bilateral, Pronated Grip
Dumbbell Scapular Protraction, Unilateral
Front Barbell Shrug
Kneeling X-Row
Prone Internal Rotation
Rear Barbell Shrug
Reverse Incline Front Raise, Neutral Grip
Rope Scapular Retraction
Rope Scapular Retraction To Sternum
Scapular Plane Lateral Raise, Neutral Grip
Scapular Plane Lateral Raise, Pronated Grip
Scapular Push-Up
Scapular Retraction Push-Up
Scapular Retraction To Sternum, Parallel Bar
Scapular Retraction, Pronated Grip
Scapular Retraction, Pronated Grip With Swiss Ball
Scapular Retraction, Supinated Grip
Scapular Retraction, Supinated Grip With Swiss Ball
Scapular Wall Slide
Seated Rope Scapular Retraction, Pronated Grip
Seated Rope Scapular Retraction, Supinated Grip
Seated Row To Clavicle
Seated Scapular Retraction, Medium Grip
Seated Scapular Retraction, Parallel Wide Grip
Seated Scapular Retraction, Supinated Close Grip
Seated Scapular Retraction, Supinated Grip
Seated V-Bar Scapular Retraction
Shoulder Horn
Shoulder Shrug
Side-Lying External Rotation
Side-Lying Lateral Raise
Single-Arm Cable Cross-Body Rear Delt Fly
Standing X-Row
Upright Cable External Rotation
Upright Cable External Rotation, Low Pulley
Upright Cable Internal Rotation
Upside Down Cans
V-Bar Scapular Retraction
V-Bar Scapular Retraction To Sternum
Wide Bar Cable Scapular Retraction To Sternum, Pronated Medium Grip
Wide Bar Cable Scapular Retraction To Sternum, Supinated Medium Grip
Wide-Bar Scapular Retraction

Chest Exercises

Cable Crossover
Cable Crossover, High Pulley, Kneeling
Cable Crossover, Low Pulley
Cable Crossover, Low Pulley, Kneeling
Cable Fly, Swiss Ball, 90 Degree Elbow Angle, Neutral Grip
Cable Fly, Swiss Ball, 90 Degree Elbow Angle, Pronated Grip
Cable Flyes On Swiss Ball, Neutral Grip
Cable Flyes On Swiss Ball, Pronated Grip
Dumbbell Fly, 135 Degree Elbow Angle
Dumbbell Fly, 90 Degree Elbow Angle
Dumbbell Fly, Decline Bench
Dumbbell Fly, High Incline Bench, 135 Degree Elbow Angle, Neutral Grip
Dumbbell Fly, High Incline Bench, 135 Degree Elbow Angle, Pronated Grip
Dumbbell Fly, High Incline Bench, 90 Degree Elbow Angle, Neutral Grip
Dumbbell Fly, High Incline Bench, 90 Degree Elbow Angle, Pronated Grip
Dumbbell Fly, Incline Bench, 135 Degree Elbow Angle, Neutral Grip
Dumbbell Fly, Incline Bench, 135 Degree Elbow Angle, Pronated Grip
Telle Dumbbell Fly, Flat Bench
Wall Push-Up

Biceps/forearm Exercises

Barbell Cheat Curl
Barbell Drag Curl
Barbell Preacher Curl
Barbell Preacher Curl, 90 Degree Bench
Barbell Preacher Curl, Single Arm, 90 Degree Bench
Barbell Reverse Curl
Barbell Wrist Curl
Barbell Wrist Curl, Behind The Back
Cable Hercules Curl
Cable Hercules Curl, Kneeling
Cable Hercules Curl, Unilateral
Cable Rope Curls
Dumbbell Concentration Curl
Dumbbell Curl, Alternating, Neutral to Supinated Grip
Dumbbell Curl, Alternating, Pronated Grip
Dumbbell Curl, Alternating, Supinated Grip
Dumbbell Curl, Bilateral, Neutral to Supinated Grip
Dumbbell Curl, Bilateral, Supinated Grip
Dumbbell Curl, Incline Bench, Alternating
Dumbbell Curl, Incline Bench, Alternating with Bent Wrist
Dumbbell Curl, Incline Bench, Bent Wrist
Dumbbell Preacher Curl, 90 Degree Bench, Bilateral
Dumbbell Preacher Curl, 90 Degree Bench, Unilateral
Dumbbell Preacher Curl, 90 Degree Bench, Unilateral, Pronated Grip
Dumbbell Preacher Curl, Bilateral
Dumbbell Preacher Curl, Unilateral
Dumbbell Preacher Curl, Unilateral, Pronated Grip
Dumbbell Zottman Curl, Alternating
Dumbbell Zottman Curl, Bilateral
E-Z Bar Concentration Curl
E-Z Bar Curl, Close Grip
E-Z Bar Curl, Pronated Wide Grip
E-Z Bar Curl, Wide Grip
E-Z Bar Preacher Curl, 90 Degree Bench, Close Grip
E-Z Bar Preacher Curl, 90 Degree Bench, Pronated Wide Grip
E-Z Bar Preacher Curl, 90 Degree Bench, Wide Grip
E-Z Bar Preacher Curl, Close Grip
E-Z Bar Preacher Curl, Pronated Grip
E-Z Bar Preacher Curl, Wide Grip
Hammer Curl, Alternating
Hammer Curl, Bilateral
Incline Dumbbell Curl
Incline Zottman Dumbbell Curl, Alternating
Incline Zottman Dumbbell Curl, Bilateral
Lying Cable Curl On Swiss Ball
Lying Dumbbell Curl, Alternating
Lying Dumbbell Curl, Bilateral
Reverse Incline Hammer Curl, Bilateral
Single-Arm Barbell Curl
Single-Arm Barbell Preacher Curl
Single-Arm Low Pulley Cable Biceps Curl
Standing Barbell Curl
Standing Dumbbell Curl, Bilateral, Pronated Grip
Wrist Curl, Pronated Grip
Wrist Curl, Supinated Grip
Zottman Dumbbell Preacher Curl, 90 Degree Bench, Bilateral
Zottman Dumbbell Preacher Curl, 90 Degree Bench, Unilateral
Zottman Dumbbell Preacher Curl, Bilateral
Zottman Dumbbell Preacher Curl, Unilateral

Triceps Exercises

Barbell Nose Breaker, Decline Bench
Barbell Skull Crusher, Decline Bench
Bodyweight Triceps Extension
Cable Overhead French Press, Low Pulley
Cable Pressdown, Pronated Narrow Grip
Cable Pressdown, Pronated Wide Grip
Cable Pressdown, Supinated Grip
Dumbbell Seated French Press, Bilateral
Dumbbell Skull Crusher, Decline Bench, Neutral Grip
Dumbbell Skull Crusher, Decline Bench, Pronated Grip
Dumbbell Skull Crusher, Decline Bench, Supinated Grip
Dumbbell Skull Crusher, Neutral Grip
Dumbbell Skull Crusher, Pronated Grip
Dumbbell Skull Crusher, Supinated Grip
E-Z Bar Nose Breaker, Pronated Grip
E-Z Bar Nose Breaker, Supinated Grip
E-Z Bar Skull Crusher, Pronated Grip
E-Z Bar Skull Crushers, Supinated Grip
Overhead Rope Extension
Rope Pressdown
Seated Dumbbell French Press, Unilateral
Seated E-Z Bar French Press, Narrow Grip
Seated E-Z Bar French Press, Wide Grip
Single-Arm Cable Overhead Triceps Extension, Pronated Grip
Single-Arm Cable Overhead Triceps Extension, Supinated-Grip
Single-Arm Cable Pressdown, Pronated Grip
Single-Arm Cable Pressdown, Supinated Grip
Standing Dumbbell French Press, Bilateral
Standing Dumbbell French Press, Unilateral
Standing E-Z Bar French Press, Close Grip
Standing E-Z Bar French Press, Wide Grip
Triceps Plunge Downs

Quad Exercises

Cable Leg Adduction
Ski Squat
Ski Squat, Unilateral

Glute & Hamstring Exercises

Cable Leg Abduction
Hip Bridge
Single-Leg Hip Bridge
Superman, Bilateral
Superman, Quadrilateral
Swiss Ball Hip Bridge, Bilateral
Swiss Ball Hip Bridge, Unilateral

Section 3 – High Intensity Conditioning

As this article is all about high intensity exercise, here are 8 awesome examples of high intensity work. That’s right, high intensity work doesn’t have to be on a treadmill or seated bike. So don’t be afraid to get creative!

Here are a few notes before getting started:

  • The total number of times you go through the exercise sequence can be adjusted to meet your total desired workout time.
  • These are intense options. Always incorporate a quality warm-up and cool-down. Listen to your body. If you are not at a high fitness level, you will need to adjust these workouts.
  • Mix and match these options to your liking. You will get the hang of it after you go through them a few times.
  • Of course, high intensity conditioning can always be done on normal cardio equipment. The key is intensity.
  • In the workouts below, we include “active recovery.” This is defined as any low intensity movement. You could do the same exercise you just did – but at an easy pace. You can walk around and catch your breath. You can do some dynamic stretching, etc. Just make sure it’s easy – you will need the recovery.

Option 1

3-4 min warm-up (your choice)

  • 1 min stepmill (or stair runs)
  • 20 sec active recovery
  • 1 min overhead medicine ball slams
  • 20 sec active recovery
  • 10 swiss ball jackknifes
  • 10 push ups (keep feet on swiss ball if possible)
  • 30 sec active recovery

Repeat 2-4 more times then seal the deal with fast jump rope to fatigue

3-5 min cool-down

Option 2

3-4 min warm-up (your choice)

  • 60 sec elliptical (all-out intensity)
  • 60 sec active recovery elliptical
  • 60 sec backwards run on treadmill (all-out intensity – without getting launched off the treadmill)
  • 60 sec active recovery on treadmill
  • 60 sec rower (all-out intensity)
  • 60 sec active recovery on rower

Repeat sequence 1 more time

  • 15 burpees
  • 15 straight arm lateral plank walks (use a step, not a ball, keep arms locked if you desire)
  • 15 alternating lateral toe taps (each side, on step)
  • 30 sec active recovery
  • 10 burpees
  • 10 straight arm lateral plank walks (on step)
  • 10 alternating lateral toe taps (each side, on step)
  • 30 sec active recovery

If more time is desired, repeat either sequence

3-5 min cool-down

Option 3

3-4 min warm-up (your choice)

  • 20 sec jump rope
  • 20 sec straight arm lateral plank walks (use a step, not a ball, keep arms locked if you desire)
  • 20 sec lateral box hops
  • 20 sec rest

Repeat 6-8 times then seal the deal with double time jump ropes OR tuck jumps OR squat jumps

3-5 min cool-down

Option 4

3-4 min warm-up (your choice)

  • 20 sec deadlift with high pull (with BB or DB’s)
  • 20 sec plyo push ups (on step) out/in – careful with balance
  • 20 sec rest
  • 20 sec alternating toe touch to the front (on step, start behind)
  • 20 sec 16-24 inch box jumps
  • 20 sec rest
  • 20 sec med ball wood chop
  • 20 sec front to back jumps over med ball
  • 20 sec rest

Repeat 4-8 times then seal the deal with 60 sec hill run (or incline treadmill run)

3-5 min cool-down

Option 5

3-4 minute warm-up (your choice)

  • 50 burpees (jump laterally over small medicine ball or foam roller between each burpee) – fast as possible. These are full burpees with the jump.
  • If you get to 50 burpees and more time is desired, do overhead walking lunges and skips with interval rests until time has elapsed.

3-5 minute cool-down

Option 6

3-4 min warm-up (your choice)

40/20

  • 40 seconds work, followed by 20 seconds rest, repeat next exercise. If the 30/30 split is too difficult, scale it to your fitness level.
  • 40:20 Jump rope
  • 40:20 Mountain Climbers
  • 40:20 Split lunge jumps
  • 40:20 Lateral jumps
  • 40:20 Rower

Repeat 2-4 times then seal the deal with 2 min on the stepmill (or stair runs)

3-5 minute cool-down

Option 7

3-4 min warm-up (your choice)

30/30

  • 30 seconds work, followed by 30 seconds rest, repeat next exercise. If the 30/30 split is too difficult, scale it to your fitness level.
  • Rower
  • DB or KB swings (15-40 lbs – trial and error)
  • One leg hops (jump on 1 leg as high as possible, if not possible do 2 legs)
  • Windshield Wipers or Russian Twist
  • Sit up and reach with medicine ball
  • Mountain climbers
  • Skipping (on track or any open space)

Repeat 2-4 times then seal the deal with dips to failure (regular or bench)

3-5 min cool-down

Option 8

3-4 min warm-up (your choice)

  • 30 sec jumping jacks
  • 30 sec bear crawls
  • 30 sec active recovery
  • 30 sec jump rope
  • 30 sec explosive push ups
  • 30 sec active recovery
  • 30 sec run
  • 30 sec swiss ball assisted hand stand push ups (or wall assisted)
  • 30 sec active recovery

Repeat 3-5 times

3-5 minute cool-down

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