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this workout consist of five sets of five reps per exersise. also i will use mostly dumbbells to help build stabilizing muscles around the main muscle groups.
Dumbbell Bench Press
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5x5 reps |
rest: 90s
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Dumbbell Incline Bench Press
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5x5 reps |
rest: 90s
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Dumbbell Decline Bench Press
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5x5 reps |
rest: 90s
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Dumbbell Incline Fly
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5x5 reps |
rest: 90s
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Dumbbell One-Arm Reverse Bench Wrist Curl
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5x5 reps |
rest: 60s
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Barbell Deep Squat
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5x5 reps |
rest: 90s
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Dumbbell Lunge
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5x5 reps |
rest: 90s
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Barbell Snatch Deadlift
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5x5 reps |
rest: 90s
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Dumbbell Calf Raise
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4x15 reps |
rest: 60s
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Dumbbell Single-Leg Calf Raise
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4x15 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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5x5 reps |
rest: 90s
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Dumbbell Bent-Over Reverse Fly
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5x5 reps |
rest: 90s
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Dumbbell Front Incline Raise
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5x5 reps |
rest: 90s
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Dumbbell One-Arm Lateral Raise
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5x5 reps |
rest: 90s
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Dumbbell Shoulder Shrug
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5x5 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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5x5 reps |
rest: 90s
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Dumbbell Decline Tricep Extension
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5x5 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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5x5 reps |
rest: 90s
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Dip
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5x5 reps |
rest: 90s
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Dumbbell Alternating Preacher Curl
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5x5 reps |
rest: 90s
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Cable Rope High Pulley Tricep Extension
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5x5 reps |
rest: 90s
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Dumbbell One-Arm Row
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5x5 reps |
rest: 90s
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Chin-Up (Close Grip)
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5x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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5x5 reps |
rest: 90s
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Dual Cable Triceps Extension
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5x8 reps |
rest: 90s
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Machine Seated Row
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3x8 reps |
rest: 60s
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