1

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

Satz 1: 1 Runde

20 Dumbbell Squat Jumps

40 seconds

Transition

10 seconds

15 Right Dumbbell Woodchops

40 seconds

15 Left Dumbbell Woodchops

40 seconds

Transition

10 seconds

18 Dumbbell Right Split Jumps

30 seconds

18 Dumbbell Left Split Jumps

30 seconds

Transition

10 seconds

Satz 2: 2 Runden

12 Dumbbell Bent Over Rows

40 seconds

12 Dumbbell Squats

40 seconds

8 Alternating Bicep Curls

40 seconds

Transition

10 seconds

15 Dumbbell Chest Press

50 seconds

Rest

15 seconds

Satz 3: 1 Runde

5 Dumbbell Side Lunges with Hammer Curls

1 minute

Rest

10 seconds

Satz 4: 2 Runden

15 Dumbbell Rear Lateral Raises

40 seconds

12 Dumbbell Sumo Squats

40 seconds

10 Dumbbell Upright Rows

40 seconds

Transition

10 seconds

15 Dumbbell Chest Press

50 seconds

Rest

15 seconds

Satz 5: 1 Runde

10 Right Concentrated Bicep Curls

50 seconds

Transition

10 seconds

10 Left Concentrated Bicep Curls

50 seconds

Transition

10 seconds

12 Tricep Extensions

40 seconds

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