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 ronde

5 Dumbbell Side Lunges with Hammer Curls

40 seconden

Transition

10 seconden

15 Right Dumbbell Woodchops

40 seconden

15 Left Dumbbell Woodchops

40 seconden

Transition

10 seconden

15 Dumbbell Push Press

50 seconden

Rest

15 seconden

Set 2: 2 rondes

12 Dumbbell Bent Over Rows

40 seconden

12 Dumbbell Squats

40 seconden

8 Alternating Bicep Curls

40 seconden

Transition

10 seconden

15 Dumbbell Chest Press

50 seconden

Rest

15 seconden

Set 3: 2 rondes

5 Dumbbell Side Lunges with Hammer Curls

45 seconden

12 Dumbbell Bent Over Rows

50 seconden

Transition

10 seconden

10 Tricep Dips

35 seconden

10 90-90 Crunches

45 seconden

Rest

15 seconden

Set 4: 2 rondes

15 Dumbbell Rear Lateral Raises

40 seconden

12 Dumbbell Sumo Squats

40 seconden

10 Dumbbell Upright Rows

40 seconden

Transition

10 seconden

15 Dumbbell Chest Press

50 seconden

Rest

15 seconden

Set 5: 1 ronde

10 Right Concentrated Bicep Curls

45 seconden

10 Left Concentrated Bicep Curls

45 seconden

Transition

10 seconden

12 Tricep Extensions

40 seconden

Dumbbell Hammer Curl to Press

50 seconden

Gerelateerde Workouts

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6 min 25 sec, Gemiddeld

Upper Body Dumbbell

15 minuten,

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