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This workout is suitable for people who don't have much time to go to gym. Just 4 days a week and using 2 dumbbels, you can train all of your muscle.
Bench Push-Up
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4x20 reps |
rest: 60s
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Push-Up (Close Hand)
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4x5 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x15 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x5 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x15 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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4x12 reps |
rest: 60s
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Dumbbell Upright Row
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3x5 reps |
rest: 60s
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Dumbbell Tricep Extension
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x5 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x5 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x5 reps |
rest: 60s
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Single-Leg Bench Dip
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4x15 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x15 reps |
rest: 90s
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Dumbbell Deadlift
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4x12 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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4x25 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x22 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x12 reps |
rest: 60s
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Dumbbell Bicep Curl (Reverse Grip)
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4x12 reps |
rest: 60s
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Dumbbell Seated Wrist Curl
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3x5 reps |
rest: 60s
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Dumbbell Squat
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4x12 reps |
rest: 60s
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Dumbbell Lunge
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4x10 reps |
rest: 60s
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Dumbbell Calf Raise
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4x5 reps |
rest: 60s
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Air Bike
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4x20 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Leg Raise
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4x20 reps |
rest: 60s
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Dumbbell Side Bend
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4x5 reps |
rest: 60s
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Side Step-Up
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1x20 reps |
rest: 0s
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Push-Up
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1x10 reps |
rest: 0s
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Prisoner Squat
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1x10 reps |
rest: 0s
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Mountain Climber
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1x20 reps |
rest: 0s
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Leg Raise
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1x10 reps |
rest: 60s
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Side Step-Up
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1x20 reps |
rest: 0s
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Push-Up
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1x10 reps |
rest: 0s
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Prisoner Squat
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1x10 reps |
rest: 0s
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Mountain Climber
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1x20 reps |
rest: 0s
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Leg Raise
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1x10 reps |
rest: 60s
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Side Step-Up
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1x20 reps |
rest: 0s
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Push-Up
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1x10 reps |
rest: 0s
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Prisoner Squat
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1x10 reps |
rest: 0s
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Mountain Climber
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1x20 reps |
rest: 0s
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Leg Raise
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1x10 reps |
rest: 60s
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Side Step-Up
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1x20 reps |
rest: 0s
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Push-Up
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1x10 reps |
rest: 0s
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Prisoner Squat
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1x10 reps |
rest: 0s
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Mountain Climber
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1x20 reps |
rest: 0s
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Leg Raise
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1x10 reps |
rest: 60s
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