In this STRENGTH + MUSCLE BUILDING Full Body Dumbbell Workout we will switch back to the best basic movements for building and strengthening the entire body. Make sure that you are choosing a decent amount of weight for each exercise so you can challenge each muscle group! In this workout we will have 10x Giant Sets in total. Each Giant set contains 3x movements, each movement for 45 seconds and with 15 seconds rest in between the movements. After each giant set there will be a 25 seconds rest.
After hitting the major muscle groups like Legs, Chest and back we will have a 50 second water-break and after that we will target the shoulders, biceps, triceps and the core section.
You can simply increase the intensity of this workout by adding more weight or/and by doing this routine 2-3 rounds in a row (depending on your fitness level).
Make sure that you do a proper warming up before starting with the workout:
Please find below the script of today’s workout:
1. Stiff leg deadlift – Alternating Reverse Lunges
2. Squats
3. Hip Thrusters
4. Decline Chest Press
5. Wide Parallel Press
6. Dips
7. Single Arm Touch & Go Rows (L)
8. Single Arm Touch & Go Rows (R)
9. Hanging Double Grip Bent Over Rows
10. Suitcase Squat To Calf Raises
11. Alternating Front Lunges
12. Squat Touch & Go
13. Alternating Dumbbell Chest Press
14. Dumbbell Fly
15. Dumbbell Narrow Press
16. Stiff Leg Deadlift to Upright Row
17. Floor Pullover
18. Wide Stance 3x 3x Rows
50 Seconds Water-break
19. Overhead Press
20. Alternating Full Front Raises
21. Alternating Side Raises
22. Inward Alternating Hammer Curls
23. Outward Alternating Dumbbell Curls
24. Drag To Normal Curls
25. Overheads Triceps Extensions
26. Dumbbell Skull Crushers
27. Triceps Kickbacks
28. Weighted knee Pulls
29. Weighted Crunches
30. Dumbbell Russian Twist
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