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Perform these exercises in succession, resting between the last set before the circuit starts again. Remember to pick a dumbbell weight where you can comfortably complete the reps required.
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.
Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Dumbbell Arnold Press
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1x15 reps |
rest: 0s
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Dumbbell Squat
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1x15 reps |
rest: 0s
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Dumbbell Deadlift
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1x15 reps |
rest: 0s
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Dumbbell Bent-Over Row
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1x15 reps |
rest: 60s
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Dumbbell Arnold Press
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1x15 reps |
rest: 0s
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Dumbbell Squat
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1x15 reps |
rest: 0s
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Dumbbell Deadlift
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1x15 reps |
rest: 0s
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Dumbbell Bent-Over Row
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1x15 reps |
rest: 60s
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Dumbbell Arnold Press
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1x15 reps |
rest: 0s
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Dumbbell Squat
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1x15 reps |
rest: 0s
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Dumbbell Deadlift
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1x15 reps |
rest: 0s
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Dumbbell Bent-Over Row
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1x15 reps |
rest: 0s
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Plank
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1x8 reps |
rest: 90s
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