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Repeat routine twice a week.
Dumbbell Bench Press
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2x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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2x12 reps |
rest: 60s
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Dumbbell Pullover
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2x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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2x12 reps |
rest: 60s
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Dumbbell Deadlift
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2x12 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 30s
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Air Bike
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1x20 reps |
rest: 30s
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Leg Raise
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1x10 reps |
rest: 30s
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Oblique Crunch
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2x15 reps |
rest: 30s
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Weight Plate Russian Twist
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1x20 reps |
rest: 30s
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Plank
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1x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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2x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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2x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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2x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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2x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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2x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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2x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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2x12 reps |
rest: 60s
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Bench Dip
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2x20 reps |
rest: 30s
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Crunch
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3x20 reps |
rest: 30s
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Air Bike
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1x20 reps |
rest: 30s
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Leg Raise
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3x8 reps |
rest: 30s
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Oblique Crunch
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2x15 reps |
rest: 30s
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Weight Plate Russian Twist
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1x20 reps |
rest: 30s
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Plank
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1x8 reps |
rest: 30s
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Dumbbell Squat
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2x12 reps |
rest: 60s
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Dumbbell Plie Squat
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2x12 reps |
rest: 60s
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Dumbbell Lunge
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2x12 reps |
rest: 60s
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Bodyweight Lunge
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2x12 reps |
rest: 60s
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Bodyweight Side Lunge
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2x12 reps |
rest: 60s
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Single-Leg Calf Raise
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2x12 reps |
rest: 60s
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Crunch
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3x20 reps |
rest: 30s
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Air Bike
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1x20 reps |
rest: 30s
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Leg Raise
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3x10 reps |
rest: 30s
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Oblique Crunch
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2x15 reps |
rest: 30s
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Weight Plate Russian Twist
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1x20 reps |
rest: 30s
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Plank
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1x8 reps |
rest: 30s
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