The Age of Intensity Workout

Exercise 1 of 40

Seated Dumbbell Shoulder Press

Equipment

Bench, Dumbbells

Sets

3

Reps

12, 10, 8-10

Rest

--

Play How to

1st two sets are warmup performed at 50-70% capacity.

Exercise 2 of 40

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

2

Reps

10, 6-8

Rest

--

Play How to

1st set warmup set performed at 50-70% capacity.

Exercise 3 of 40

One-Arm Cable Lateral Raise

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

1

Reps

8-10

Rest

--

Play How to

Shoulders and triceps were trained together in Yates' first workout of the week.

Exercise 4 of 40

Dumbbell Shrug

Equipment

Dumbbells

Sets

2

Reps

12, 8-10

Rest

--

Play How to

1st set warmup set performed at 50-70% capacity. Shrug: Yates may have eschewed volume but he didn’t hesitate to use heavy weights. Sets of bar-bending shrugs were the norm in his back workouts. Machine Shrug: Machines are perfect for Yates' brand of all

Exercise 5 of 40

Cable Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

12, 10, 6-8

Rest

--

Play How to

1st two sets are warmup sets performed at 50-70% capacity.

Exercise 6 of 40

Lying EZ-Bar Triceps Extension

Equipment

Bench, EZ-Bar

Sets

2

Reps

10, 6-8

Rest

--

Play How to

1st set warmup set performed at 50-70% capacity.

Exercise 7 of 40

One-Arm Machine Extension

Equipment

Sets

1

Reps

6-8

Rest

--

Exercise 8 of 40

Roman Chair Situp

Equipment

Sets

1

Reps

20

Rest

--

Exercise 9 of 40

Crunch

Equipment

No Equipment

Sets

1

Reps

20

Rest

--

Play How to

Exercise 10 of 40

Reverse Crunch

Equipment

No Equipment

Sets

1

Reps

10

Rest

--

Play How to

Exercise 11 of 40

Hammer Pulldown

Equipment

Sets

1

Reps

12

Rest

--

Exercise 12 of 40

Reverse Grip Hammer Pulldown

Equipment

Sets

2

Reps

10, 6-8

Rest

--

1st set warmup set performed at 50-70% capacity.

Exercise 13 of 40

Machine Pullover

Equipment

Sets

3

Reps

12, 10, 6-8

Rest

--

How to

1st two sets warmup performed at 50-70% capacity.

Exercise 14 of 40

Barbell Upright Row

Equipment

Barbell

Sets

2

Reps

10, 6-8

Rest

--

Play How to

1st set warmup performed at 50-70% capacity.

Exercise 15 of 40

One-Arm Hammer Row

Equipment

Sets

1

Reps

10

Rest

--

Exercise 16 of 40

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

1

Reps

6-8

Rest

--

Play How to

Overhend grip

Exercise 17 of 40

Rear-Delt Hammer Strength Flye

Equipment

Sets

1

Reps

6-8

Rest

--

How to

Exercise 18 of 40

Bent-Over Lateral Raise

Equipment

Dumbbells

Sets

1

Reps

6-8

Rest

--

Play How to

Exercise 19 of 40

Static Back Extension

Equipment

Roman Chair

Sets

1

Reps

6-8

Rest

--

Play How to

Exercise 20 of 40

Barbell Deadlift

Equipment

Barbell

Sets

2

Reps

8, 6-8

Rest

--

Play How to

1st set warmup performed at 50-70% capacity.

Exercise 21 of 40

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

12, 10, 6-8, 6

Rest

--

Play How to

1st 3 sets warmup performed at 50-70% capacity.

Exercise 22 of 40

Machine Seated Chest Press

Equipment

Sets

2

Reps

10, 6-8

Rest

--

How to

Exercise 23 of 40

Incline Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

2

Reps

10, 6-8

Rest

--

Play How to

1st set warmup performed at 50-70% capacity.

Exercise 24 of 40

Cable Crossover

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

1

Reps

8-10

Rest

--

Play How to

Exercise 25 of 40

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

2

Reps

10, 6-8

Rest

--

Play How to

1st set warmup performed at 50-70% capacity.

Exercise 26 of 40

Standing EZ-Bar Biceps Curl

Equipment

EZ-Bar

Sets

2

Reps

10, 6-8

Rest

--

Play How to

1st set warmup performed at 50-70% capacity.

Exercise 27 of 40

Machine Preacher Curl

Equipment

Sets

1

Reps

6-8

Rest

--

How to

Exercise 28 of 40

Roman Chair Situp

Equipment

Sets

1

Reps

20

Rest

--

Exercise 29 of 40

Crunch

Equipment

No Equipment

Sets

2

Reps

20

Rest

--

Play How to

Exercise 30 of 40

Reverse Crunch

Equipment

No Equipment

Sets

2

Reps

10

Rest

--

Play How to

Exercise 31 of 40

The Age of Intensity Workout

Equipment

Sets

3

Reps

15, 12, 10-12

Rest

--

How to

1st 2 sets warmup performed at 50-70% capacity.

Exercise 32 of 40

Leg Press

Equipment

Sets

3

Reps

--

Rest

--

1st 2 sets warmup performed at 50-70% capacity.

Exercise 33 of 40

Barbell Hack Squat

Equipment

Barbell

Sets

2

Reps

12, 8-10

Rest

--

Play How to

1st set warmup performed at 50-70% capacity.

Exercise 34 of 40

Lying Leg Curl

Equipment

Sets

2

Reps

8-10

Rest

--

1st set warmup performed at 50-70% capacity.

Exercise 35 of 40

Stiff-legged Deadlift

Equipment

Barbell

Sets

1

Reps

8-10

Rest

--

Exercise 36 of 40

Single-Leg Curl

Equipment

Sets

1

Reps

8-10

Rest

--

How to

Exercise 37 of 40

Standing Calf Raise

Equipment

Box

Sets

2

Reps

10-12

Rest

--

Play How to

1st set warmup performed at 50-70% capacity.

Exercise 38 of 40

Seated Calf Raise

Equipment

Bench

Sets

1

Reps

10-12

Rest

--

Play How to