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Description

Using only dumbbells


Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
1 minute
Cardio Warm Up
Cardio Warm Up
1 minute
Cross Jacks
Cross Jacks
1 minute

Set 2: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Bench Dumbbell Fly
Bench Dumbbell Fly
15 reps
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
15 reps
Bench Skull Crusher
Bench Skull Crusher
15 reps
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
15 reps
Dumbbell Front Raises
Dumbbell Front Raises
15 reps

Set 3: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Bench Dumbbell Fly
Bench Dumbbell Fly
15 reps
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
15 reps
Bench Skull Crusher
Bench Skull Crusher
15 reps
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
15 reps
Dumbbell Front Raises
Dumbbell Front Raises
15 reps

Set 4: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
15 reps
Bench Dumbbell Fly
Bench Dumbbell Fly
15 reps
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
15 reps
Bench Skull Crusher
Bench Skull Crusher
15 reps
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
15 reps
Dumbbell Front Raises
Dumbbell Front Raises
15 reps

Set 5: 1 round
Chest Stretch
Chest Stretch
1 minute
Chest Openers
Chest Openers
1 minute
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
1 minute
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
1 minute


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