Weight Training 101

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

Set 1: 1 round

20 Dumbbell Squat Jumps

40 secondi

Transition

10 secondi

Jab Cross Hook Elbow Left

1 minuto

Jab Cross Hook Elbow Right

1 minuto

Transition

10 secondi

18 Dumbbell Right Split Jumps

30 secondi

18 Dumbbell Left Split Jumps

30 secondi

Transition

10 secondi

Set 2: 2 round

12 Dumbbell Bent Over Rows

40 secondi

Tricep Kickbacks

1 minuto

Transition

10 secondi

8 Alternating Bicep Curls

40 secondi

Transition

10 secondi

90-90 Crunches

1 minuto

Rest

15 secondi

15 Dumbbell Chest Press

50 secondi

Dumbbell Fly

1 minuto

Left Oblique Crunches

1 minuto

Right Oblique Crunches

1 minuto

Ab Curls

1 minuto

Rest

15 secondi

Set 3: 1 round

Dumbbell Deadlifts

1 minuto

Dumbbell Side Bends

1 minuto

Dumbbell Side Bends

1 minuto

Rest

15 secondi

Set 4: 1 round

Cross Leg Sit Ups

40 secondi

Bicycle Crunches

40 secondi

Transition

10 secondi

15 Dumbbell Chest Press

50 secondi

Rest

15 secondi

12 Dumbbell Sumo Squats

40 secondi

Rest

15 secondi

Set 5: 1 round

Dumbbell Deadlifts

1 minuto

Dumbbell Right Side Bends

1 minuto

Dumbbell Left Side Bends

1 minuto

Rest

30 secondi

Set 6: 1 round

10 Right Concentrated Bicep Curls

50 secondi

Transition

10 secondi

10 Left Concentrated Bicep Curls

50 secondi

Transition

10 secondi

12 Tricep Extensions

40 secondi

Dragon Squats

1 minuto

Center Leg Stretch

1 minuto

Quad Stretches

1 minuto

Hamstring Stretches

1 minuto

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