Density Training Workout

The 20 Minute Half n’ Half

Perform each session twice per week.

Session 1

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ExerciseWarm Up SetsWorking SetsRest
Superset: Flat bench dumbbell press and two-arm dumbbell row2×153×8-1245
Superset: Standing dumbbell side lateral raise and seated dumbbell press3×8-1230
Superset: Standing dumbbell curl and one-arm overhead triceps extension3×8-1230
Superset: Lying leg raise and floor crunch3×2030

[/su_table]

Session 2

[su_table]

ExerciseWarm Up SetsWorking SetsRest
Superset: One-leg calf raise and box or squat jump2×153×8-1230
Superset: Barbell back squat and barbell Romanian deadlift3×8-1260
Superset: Static barbell or dumbbell lunge and prisoner squat3×8-1260
Superset: Hanging leg raise and bent leg raise3×2030

[/su_table]

The 30 Minute Tri-Set Scorcher

Perform each session twice per week.

Session 1

[su_table]

ExerciseWarm Up SetsWorking SetsRest
Tri-set: Incline barbell bench press, Wide-grip pull-up and push-up2×153×6-1060
Tri-set: Front plate raise, dumbbell upright row and bent-over dumbbell rear lateral raise3×6-1045
Tri-set: Barbell curl, parallel bar dip and reverse barbell curl3×6-1045
Tri-set: Hanging leg raise, floor crunch and lying leg raise3×2030

[/su_table]

Session 2

[su_table]

ExerciseWarm Up SetsWorking SetsRest
Tri-set: Squat jump, static lunge and one-leg calf raise2×153×6-1060
Tri-set: Barbell front squat, reverse lunge and dumbbell Romanian deadlift3×6-1060
Tri-set: Bench step-up, farmer’s walk and incline board crunch3×6-2060

[/su_table]

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