Monday Routine

Moderate Duration 23 minutes

Target Areas: Upper Body

Equipment: Dumbbell, Kettlebell, Bench

Added By Raphael Rosenblatt

Use increasing weights

Exercises

Set 1: 1 round

Horizontal Goblet Squats

8 reps

Kettlebell Left Arm Bent Over Row

8 reps

Right Lateral Lunge with Kettlebell

8 reps

Dumbbell Chest Press

8 reps

Plank

45 seconds

Rest

1 minute

Set 2: 1 round

Horizontal Goblet Squats

8 reps

Kettlebell Left Arm Bent Over Row

8 reps

Right Lateral Lunge with Kettlebell

8 reps

Dumbbell Chest Press

8 reps

Plank

45 seconds

Rest

1 minute

Set 3: 1 round

Horizontal Goblet Squats

8 reps

Kettlebell Left Arm Bent Over Row

8 reps

Right Lateral Lunge with Kettlebell

8 reps

Dumbbell Chest Press

8 reps

Plank

45 seconds

Rest

1 minute

Set 4: 1 round

Horizontal Goblet Squats

8 reps

Kettlebell Left Arm Bent Over Row

8 reps

Right Lateral Lunge with Kettlebell

8 reps

Dumbbell Chest Press

8 reps

Plank

45 seconds

Rest

1 minute

Set 5: 1 round

Horizontal Goblet Squats

8 reps

Kettlebell Left Arm Bent Over Row

8 reps

Right Lateral Lunge with Kettlebell

8 reps

Dumbbell Chest Press

8 reps

Plank

45 seconds

Rest

1 minute

Set 6: 1 round

Overhead Press

12 reps

Hammer Curls

12 reps

Lying Dumbbell Tricep Extensions

12 reps

Rest

1 minute

Set 7: 1 round

Overhead Press

12 reps

Hammer Curls

12 reps

Lying Dumbbell Tricep Extensions

12 reps

Rest

1 minute

Set 8: 1 round

Overhead Press

12 reps

Hammer Curls

12 reps

Lying Dumbbell Tricep Extensions

12 reps

Rest

1 minute

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Top Choice for this Workout

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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.

Quickdraw Adjustable Dumbbells