OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Get to 'werk' with this 45 minute muscle building workout! All you need for this full body 'werkout' is a pull up bar, and a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and 'werk' hard to build that muscle.


Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Rest
Rest
15 seconds
Elbows to Hands Plank
Elbows to Hands Plank
40 seconds
Rest
Rest
15 seconds
Chest Openers
Chest Openers
40 seconds
Rotating Lunges
Rotating Lunges
1 minute
Rest
Rest
20 seconds

Set 2: 3 rounds
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
Rest
20 seconds

Set 3: 3 rounds
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
15 seconds
Overhead Press
Overhead Press
1 minute
Rest
Rest
15 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Dumbbell V-Raises
Dumbbell V-Raises
45 seconds
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
1 minute
Transition
Transition
10 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minute
Rest
Rest
15 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Transition
Transition
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute
Rest
Rest
20 seconds

Set 5: 1 round
Cross Body Crunches
Cross Body Crunches
1 min 30 secs

Workout Discussion

16 Oct
One of the best complete workout.... No muscle 💪 is left out!!!! Love it
12 Aug
One of my favorite work out...

Appears In



Related Workouts

  • The Bruce Wayne Workout 2
    The Bruce Wayne Workout 2
    50 minutes, Intense
  • Kettle Bell Killer(Kristie)
    ⚡Kettle Bell Killer⚡(Kristie)
    41 mins 20 secs, Intense
  • The BIG DumBO
    The BIG DumBO
    35 minutes, Moderate
  • Harvard Health Resistance Bands & Tubes
    Harvard Health Resistance Bands & Tubes
    43 mins 20 secs, Moderate
  • Chest & Cardio Workout
    Chest & Cardio Workout
    35 mins 45 secs, Moderate
  • Non Stop Cardio
    Non Stop Cardio
    38 mins 5 secs, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Absolutely Amazing Abs

Absolutely Amazing Abs

Moderate Ic_time_32x32 32 mins  
Core  
Half-Time Full-Body

Half-Time Full-Body

Moderate Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Extended Strength

Extended Strength

Intense Ic_time_32x32 26 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
The Survivor

The Survivor

Intense Ic_time_32x32 23 mins  
Full Body  
Weight Training 101

Weight Training 101

Moderate Ic_time_32x32 20 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
All-Out Abs

All-Out Abs

Intense Ic_time_32x32 8 mins  
Core  

Workout Categories