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

Satz 1: 1 Runde

5 Dumbbell Side Lunges with Hammer Curls

40 seconds

Transition

10 seconds

15 Right Dumbbell Woodchops

40 seconds

15 Left Dumbbell Woodchops

40 seconds

Transition

10 seconds

15 Dumbbell Push Press

50 seconds

Rest

15 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: 2 Runden

5 Dumbbell Side Lunges with Hammer Curls

45 seconds

12 Dumbbell Bent Over Rows

50 seconds

Transition

10 seconds

10 Tricep Dips

35 seconds

10 90-90 Crunches

45 seconds

Rest

15 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

45 seconds

10 Left Concentrated Bicep Curls

45 seconds

Transition

10 seconds

12 Tricep Extensions

40 seconds

Dumbbell Hammer Curl to Press

50 seconds

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