dumbbell full body workout!
– romanian deadlift | 3 sets | rpe 7⠀
– shoulder press | 3 sets | rpe 7⠀
– single row | 4 sets | rpe 8⠀
– font squat | 3 sets | rpe 8⠀
– floor press | 3 sets | rpe 8⠀
– alt. curl | 3 sets | rpe 9⠀
– floor tricep ext. | 3 sets | rpe 9⠀
– alt. toe touch | 4 sets | rpe 9⠀
👉 rest as needed. move quickly, but don’t rush
👉 rpe 7 = stop 3 reps before failure (8 = 2 reps, 9 = 1 rep)
👉 take the last set of exercises 6-8 to failure
👉 beginners: prob wise to do 2 sets instead of 3
– renegade row | 3 sets | rpe 7⠀
– push press | 3 sets | rpe 7⠀
– rotating row | 3 sets | rpe 7⠀
– clean | 3 sets | rpe 7⠀
– curl-to-ext. | 3 sets | rpe 8⠀
– punch | 3 sets | rpe 8⠀
– rear delt fly | 3 sets | rpe 8⠀
– neutral floor press | 3 sets | rpe 9⠀
– get up sit-up | 3 sets | rpe 9
✔️Brian DeCosta:
– www.instagram.com/briandecosta/
– www.facebook.com/BrianDeCostaFit/
✔️Mousa Esmaeilpour: www.instagram.com/mousaesmaeilpour/
#workout #fitness #training
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