Ripper 3

Intense Duration 53 minutes

Target Areas: Full Body

Equipment: Dumbbell, Kettlebell

Added By Mohd Adli Zil Ikram Ahmad

Leg and Shoulders!

Exercises

Set 1: 4 rounds

Weights: Light

Dumbbell Squats

25 reps

Weights: Light

Overhead Press

25 reps

Rest

30 seconds

Set 2: 1 round

Rest

1 minute

Set 3: 4 rounds

Weights: Moderate

Dumbbell Deadlift

25 reps

Weights: Light

Dumbbell Lateral Shoulder Raises

25 reps

Rest

30 seconds

Set 4: 1 round

Rest

1 minute

Set 5: 4 rounds

Weights: Light

Weighted Sumo Squats

25 reps

Weights: Light

Dumbbell Front Raises

25 reps

Rest

30 seconds

Set 6: 1 round

Rest

1 minute

Set 7: 4 rounds

Weights: Light

Dumbbell Lunges

25 reps

Weights: Light

Kettlebell Halo

25 reps

Rest

30 seconds

Set 8: 1 round

Rest

1 minute

Set 9: 4 rounds

Weights: Light

Dumbbell Upright Rows

25 reps

Rest

30 seconds

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Top Choice for this Workout

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Do this workout in Workout Trainer

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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