Time_32x32 45:00    Intensity_moderate_32x32 Moderate    Target_32x32 Full Body    Ic_workout_dumbbell_32x32 Dumbbells
Get to 'werk' with this 45 minute muscle building workout! All you need for this full body 'werkout' is a pull up bar, and a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and 'werk' hard to build that muscle.

Exercises

1 round of:
Prisoner Squats
Prisoner Squats

1 minute
Rest
Rest

15 seconds
Elbows to Hands Plank
Elbows to Hands Plank

40 seconds
Rest
Rest

15 seconds
Chest Openers
Chest Openers

40 seconds
Rotating Lunges
Rotating Lunges

1 minute
Rest
Rest

20 seconds

3 rounds of:
Dumbbell Squats
Dumbbell Squats

1 minute
Rest
Rest

15 seconds
Dumbbell Chest Press
Dumbbell Chest Press

1 minute
Rest
Rest

15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows

1 minute
Rest
Rest

20 seconds

3 rounds of:
Dumbbell Lunges
Dumbbell Lunges

1 minute
Rest
Rest

15 seconds
Overhead Press
Overhead Press

1 minute
Rest
Rest

15 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups

1 minute
Rest
Rest

20 seconds

2 rounds of:
Dumbbell V-Raises
Dumbbell V-Raises

45 seconds
Rest
Rest

15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises

45 seconds
Rest
Rest

15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells

1 minute
Transition
Transition

10 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells

1 minute
Rest
Rest

15 seconds
Tricep Extensions
Tricep Extensions

1 minute
Rest
Rest

15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls

1 minute
Transition
Transition

10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls

1 minute
Rest
Rest

20 seconds

1 round of:
Cross Body Crunches
Cross Body Crunches

1 min 30 secs

Appears In


Workout Discussion

16 Oct
One of the best complete workout.... No muscle is left out!!!! Love it
12 Aug
One of my favorite work out...

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