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

Conjunto 1: 1 rodada

20 Dumbbell Squat Jumps

40 segundos

Transition

10 segundos

15 Right Dumbbell Woodchops

40 segundos

15 Left Dumbbell Woodchops

40 segundos

Transition

10 segundos

18 Dumbbell Right Split Jumps

30 segundos

18 Dumbbell Left Split Jumps

30 segundos

Transition

10 segundos

Conjunto 2: 2 rodadas

12 Dumbbell Bent Over Rows

40 segundos

12 Dumbbell Squats

40 segundos

8 Alternating Bicep Curls

40 segundos

Transition

10 segundos

15 Dumbbell Chest Press

50 segundos

Rest

15 segundos

Conjunto 3: 1 rodada

5 Dumbbell Side Lunges with Hammer Curls

1 minuto

Rest

10 segundos

Conjunto 4: 2 rodadas

15 Dumbbell Rear Lateral Raises

40 segundos

12 Dumbbell Sumo Squats

40 segundos

10 Dumbbell Upright Rows

40 segundos

Transition

10 segundos

15 Dumbbell Chest Press

50 segundos

Rest

15 segundos

Conjunto 5: 1 rodada

10 Right Concentrated Bicep Curls

50 segundos

Transition

10 segundos

10 Left Concentrated Bicep Curls

50 segundos

Transition

10 segundos

12 Tricep Extensions

40 segundos

Workout Discussion

11 Apr

Ahmed J.

Is this workout good for weight loss ?

16 Dec

Rolando C.

Yeah hard but good

09 Sep

Rimona S.

That is hard, but it gets the job done. Need to regain my toned arms!

28 Aug

Jack F.

I loved it! I did one and then I did another one again it was a real good bicep builder! Thanks!

03 Jul

Patrizio T.

Hell yeah i finish Now i'm very excited woooooohooooo

Aparece em

Perda de Peso

Força

Levantamento de Peso

Corpo Inteiro

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Escolha Principal para este Treino

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