Heavy CSTQA

Intense Duration 1 h 6 m

Target Areas: Full Body

Equipment: Dumbbell, Bench, Chair

Added By Tim Alexander

Heavy Weights / Low Reps - Use weights that are between 80 and 90 percent of your one rep max.

Exercises

Set 1: 1 round

Bench Dumbbell Fly

5 reps

Dumbbell Side Lunge and Touch

5 reps

Rest

3 minutes

Bench Dumbbell Fly

5 reps

Dumbbell Side Lunge and Touch

5 reps

Rest

3 minutes

Bench Dumbbell Fly

5 reps

Dumbbell Side Lunge and Touch

5 reps

Rest

3 minutes

Bench Dumbbell Fly

5 reps

Dumbbell Side Lunge and Touch

5 reps

Rest

3 minutes

Bench Dumbbell Fly

5 reps

Dumbbell Side Lunge and Touch

5 reps

Rest

5 minutes

Seated Dumbbell Press

5 reps

Tricep Extensions

5 reps

Rest

3 minutes

Seated Dumbbell Press

5 reps

Tricep Extensions

5 reps

Rest

3 minutes

Seated Dumbbell Press

5 reps

Tricep Extensions

5 reps

Rest

3 minutes

Seated Dumbbell Press

5 reps

Tricep Extensions

5 reps

Rest

3 minutes

Seated Dumbbell Press

5 reps

5 reps

5 minutes

5 reps

5 reps

3 minutes

5 reps

5 reps

3 minutes

5 reps

5 reps

3 minutes

5 reps

5 reps

5 minutes

Dumbbell Lateral Shoulder Raises

5 reps

Tricep Kickbacks

5 reps

Rest

3 minutes

Dumbbell Lateral Shoulder Raises

5 reps

Tricep Kickbacks

5 reps

Rest

3 minutes

Dumbbell Lateral Shoulder Raises

5 reps

Tricep Kickbacks

5 reps

Rest

3 minutes

Dumbbell Lateral Shoulder Raises

5 reps

Tricep Kickbacks

5 reps

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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