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

セット1: 1ラウンド

20 Dumbbell Squat Jumps

40 秒

Transition

10 秒

15 Right Dumbbell Woodchops

40 秒

15 Left Dumbbell Woodchops

40 秒

Transition

10 秒

18 Dumbbell Right Split Jumps

30 秒

18 Dumbbell Left Split Jumps

30 秒

Transition

10 秒

セット2: 2ラウンド

12 Dumbbell Bent Over Rows

40 秒

12 Dumbbell Squats

40 秒

8 Alternating Bicep Curls

40 秒

Transition

10 秒

15 Dumbbell Chest Press

50 秒

Rest

15 秒

セット3: 1ラウンド

5 Dumbbell Side Lunges with Hammer Curls

1 分

Rest

10 秒

セット4: 2ラウンド

15 Dumbbell Rear Lateral Raises

40 秒

12 Dumbbell Sumo Squats

40 秒

10 Dumbbell Upright Rows

40 秒

Transition

10 秒

15 Dumbbell Chest Press

50 秒

Rest

15 秒

セット5: 1ラウンド

10 Right Concentrated Bicep Curls

50 秒

Transition

10 秒

10 Left Concentrated Bicep Curls

50 秒

Transition

10 秒

12 Tricep Extensions

40 秒

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

に表示されます

減量

筋力

ウェイトリフティング

全身

関連するワークアウト

The Strength Train

16 分, 中級

Workout (db II)

16 分, 中級

Full Body Dumbbell

19 分 38 秒, 初心者

Rep & Repeat

50 分, 激しい

Dumbbell Greatness

20 分, 中級

Full Body Dumbbells

14 分, 激しい

このワークアウトのトップチョイス

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

同じ器具を使ったワークアウト

Austin’s Monday Workout V1

32 分 53 秒, 中級

Upper Body EMOM

31 分, 激しい

Chest Workout For Women

15 分, 中級

Glute & Hamstring Strength | 30-Min Dumbbell Power

30 分 14 秒, 中級

Grind - Bend And Lift (all Back and Shoulder)

38 分 40 秒, 激しい

Rep & Repeat

50 分, 激しい