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Description

Want to build muscle, lose fat, or simply get strong? This one's got it all depending on your weight & rep amount! First we'll get you warmed up with some dynamic exercises and then we'll move on to our full body split workout. It includes fundamental arm, leg, back and shoulder exercises. Feel free to do the suggested amount of reps for overall strength or pick a weight & rep target what aligns best with your goals and abilities.


Exercises

Set 1: 1 round
20 Dumbbell Squat Jumps
20 Dumbbell Squat Jumps
40 seconds
Transition
Transition
10 seconds
15 Right Dumbbell Woodchops
15 Right Dumbbell Woodchops
40 seconds
15 Left Dumbbell Woodchops
15 Left Dumbbell Woodchops
40 seconds
Transition
Transition
10 seconds
18 Dumbbell Right Split Jumps
18 Dumbbell Right Split Jumps
30 seconds
18 Dumbbell Left Split Jumps
18 Dumbbell Left Split Jumps
30 seconds
Transition
Transition
10 seconds

Set 2: 2 rounds
12 Dumbbell Bent Over Rows
12 Dumbbell Bent Over Rows
40 seconds
12 Dumbbell Squats
12 Dumbbell Squats
40 seconds
8 Alternating Bicep Curls
8 Alternating Bicep Curls
40 seconds
Transition
Transition
10 seconds
15 Dumbbell Chest Press
15 Dumbbell Chest Press
50 seconds
Rest
Rest
15 seconds

Set 3: 1 round
5 Dumbbell Side Lunges with Hammer Curls
5 Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
Rest
10 seconds

Set 4: 2 rounds
15 Dumbbell Rear Lateral Raises
15 Dumbbell Rear Lateral Raises
40 seconds
12 Dumbbell Sumo Squats
12 Dumbbell Sumo Squats
40 seconds
10 Dumbbell Upright Rows
10 Dumbbell Upright Rows
40 seconds
Transition
Transition
10 seconds
15 Dumbbell Chest Press
15 Dumbbell Chest Press
50 seconds
Rest
Rest
15 seconds

Set 5: 1 round
10 Right Concentrated Bicep Curls
10 Right Concentrated Bicep Curls
50 seconds
Transition
Transition
10 seconds
10 Left Concentrated Bicep Curls
10 Left Concentrated Bicep Curls
50 seconds
Transition
Transition
10 seconds
12 Tricep Extensions
12 Tricep Extensions
40 seconds

Workout Discussion

16 Dec
Yeah hard but good
09 Sep
That is hard, but it gets the job done. Need to regain my toned arms!
28 Aug
I loved it! I did one and then I did another one again it was a real good bicep builder! Thanks!
03 Jul
Hell yeah i finish Now i'm very excited woooooohooooo

Appears In



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