Time_32x32 20:20    Intensity_moderate_32x32 Moderate    Target_32x32 Full Body    Ic_workout_dumbbell_32x32 Dumbbells
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

1 round of:
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

2 rounds of:
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

1 round of:
5 Dumbbell Side Lunges with Hammer Curls
5 Dumbbell Side Lunges with Hammer Curls

1 minute
Rest
Rest

10 seconds

2 rounds of:
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

1 round of:
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

Appears In


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

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