Weight Training 103

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

5 Dumbbell Side Lunges with Hammer Curls

40 secondi

Transition

10 secondi

15 Right Dumbbell Woodchops

40 secondi

15 Left Dumbbell Woodchops

40 secondi

Transition

10 secondi

15 Dumbbell Push Press

50 secondi

Rest

15 secondi

Set 2: 2 round

12 Dumbbell Bent Over Rows

40 secondi

12 Dumbbell Squats

40 secondi

8 Alternating Bicep Curls

40 secondi

Transition

10 secondi

15 Dumbbell Chest Press

50 secondi

Rest

15 secondi

Set 3: 2 round

5 Dumbbell Side Lunges with Hammer Curls

45 secondi

12 Dumbbell Bent Over Rows

50 secondi

Transition

10 secondi

10 Tricep Dips

35 secondi

10 90-90 Crunches

45 secondi

Rest

15 secondi

Set 4: 2 round

15 Dumbbell Rear Lateral Raises

40 secondi

12 Dumbbell Sumo Squats

40 secondi

10 Dumbbell Upright Rows

40 secondi

Transition

10 secondi

15 Dumbbell Chest Press

50 secondi

Rest

15 secondi

Set 5: 1 round

10 Right Concentrated Bicep Curls

45 secondi

10 Left Concentrated Bicep Curls

45 secondi

Transition

10 secondi

12 Tricep Extensions

40 secondi

Dumbbell Hammer Curl to Press

50 secondi

Allenamenti correlati

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Arm, Back, Chest & Shoulders

20 min 40 sec, Principiante

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