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Intense Workout

Dumbells

Intense   37 minutes

Target Areas: Arms, Back

Equipment: Pull Up Bar, Dumbbells, Bench

Francisco Neira
 		    Added By Francisco Neira
Dumbells
Tags
Home Gym Workouts Arm Workouts Pull Up Bar Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 3 rounds
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
20 seconds

Set 2: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Alternating Hammer Curls
Alternating Hammer Curls
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Tricep Extensions
Tricep Extensions
15 reps
Rest
Rest
20 seconds

Set 7: 3 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
10 reps
Rest
Rest
20 seconds

Set 8: 2 rounds
Dumbbell Side Bends
Dumbbell Side Bends
50 reps
Rest
Rest
15 seconds

Set 9: 1 round
Dumbells Deadlift
❤️ Vigorous (Zone 3)
Dumbells Deadlift
12 reps
Rest
Rest
20 seconds
Dumbells Deadlift
❤️ Vigorous (Zone 3)
Dumbells Deadlift
12 reps
Rest
Rest
20 seconds
Dumbells Deadlift
❤️ Very Hard (Zone 4)
Dumbells Deadlift
8 reps
Rest
Rest
15 seconds
Dumbells Deadlift
❤️ Very Hard (Zone 4)
Dumbells Deadlift
8 reps
Rest
Rest
15 seconds

Set 10: 1 round
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
12 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
20 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
20 seconds

Set 11: 1 round
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
12 reps
Rest
Rest
30 seconds
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
12 reps
Rest
Rest
30 seconds
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Rest
Rest
20 seconds
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Rest
Rest
20 seconds

Set 12: 1 round
Dumbbell Shrugs
Weights: Moderate
Dumbbell Shrugs
12 reps
Rest
Rest
20 seconds
Dumbbell Shrugs
Weights: Moderate
Dumbbell Shrugs
12 reps
Rest
Rest
20 seconds
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
8 reps
Rest
Rest
15 seconds
Dumbbell Shrugs
Weights: Heavy
Dumbbell Shrugs
8 reps
Rest
Rest
15 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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