1Seated One-Arm Landmine Shoulder Press
2T-Bar Row with Handle
4Weighted Rear Leg Raise
5Swiss Ball Prone Leg Raise
6Bench Side Bends
- Recommended number of laps
- Repeat all steps once.
Take 60 seconds pauses between steps.
- Workout duration
- This workout should take about 40 minutes to complete it.
- Workout info
- Try this interesting workout at your gym.
- Workout description
- Hard, male workout for the gym.
Seated One-Arm Landmine Shoulder Press
3 series 26 repeats (both arms) with 60 second pauses
Sit on a flat bench. Facing the bar, lift the opposite end of the bar to shoulder height and assume a neutral grip on the bar with your right hand near the end of the bar. Your right forearm should be perpendicular to the bar, feet shoulder width apart pressed to the floor.
Tighten your core and press the bar up and forward until your right elbow is locked.
Lower the bar to shoulder height and the starting position. Repeat the exercise according to the training plan then switch arms.