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Description

The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. This workout can be run for an extended period of time.


Exercises

Set 1: 3 rounds
Dumbbell Bench Step Ups
1 minute
Rest
Rest
20 seconds

Set 2: 3 rounds
Dumbbell Stiff Leg Deadlift
1 minute
Rest
Rest
20 seconds

Set 3: 3 rounds
Seated Dumbbell Push Press
Seated Dumbbell Push Press
1 minute
Rest
Rest
20 seconds

Set 4: 3 rounds
Standing One Leg Calf Raise With Dumbbell
30 seconds
Standing One Leg Calf Raise With Dumbbell (alternate leg)
30 seconds
Rest
Rest
20 seconds

Set 5: 3 rounds
Dumbbell Shrug
1 minute
Rest
Rest
20 seconds

Set 6: 3 rounds
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Rest
Rest
20 seconds


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