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This routine includes all the najor muscles. Starts with warm-up, ends with stretching exercises. Do it every other day by taking a full day rest.
Mountain Climber
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2x30 reps • 30s |
rest: 45s
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2x0 reps • 45s |
rest: 45s
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Dumbbell Bench Press
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3x8 reps • 30s |
rest: 45s
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Dumbbell Shoulder Shrug
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3x8 reps • 30s |
rest: 45s
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Dumbbell Shoulder Press
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3x8 reps • 30s |
rest: 45s
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Dumbbell Incline Bench Press
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3x8 reps • 30s |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps • 30s |
rest: 45s
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Cable Tricep Pushdown (Rope)
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3x8 reps • 30s |
rest: 45s
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Dumbbell Bicep Curl
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3x8 reps • 30s |
rest: 45s
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Pull-Up
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6x8 reps • 30s |
rest: 45s
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Dumbbell Hammer Curl
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3x8 reps • 30s |
rest: 45s
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Dumbbell Bent-Over Row
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3x8 reps • 30s |
rest: 45s
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Decline Crunch
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3x8 reps • 30s |
rest: 45s
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Weight Plate Russian Twist
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3x8 reps • 30s |
rest: 45s
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Dumbbell Lunge
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3x8 reps • 30s |
rest: 45s
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Dumbbell Deadlift
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3x8 reps • 30s |
rest: 45s
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Dumbbell Calf Raise
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3x8 reps • 30s |
rest: 45s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps • 30s |
rest: 45s
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Cat Stretch
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1x10 reps • 40s |
rest: 1s
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Dynamic Chest Stretch
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1x10 reps • 40s |
rest: 1s
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Shoulder Stretch
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1x10 reps • 40s |
rest: 1s
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Tricep Stretch
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1x10 reps • 40s |
rest: 1s
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Quadricep Stretch
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1x10 reps • 40s |
rest: 1s
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Glute Stretch
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1x10 reps • 40s |
rest: 1s
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Standing Trunk Rotation
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1x10 reps • 40s |
rest: 1s
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