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Dumbbell Alternating Bicep Curl
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4x12 reps • 30s |
rest: 10s
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Dumbbell Hammer Curl
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3x16 reps • 40s |
rest: 10s
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Dumbbell Concentration Curl
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4x6 reps • 18s |
rest: 10s
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Dumbbell Tricep Extension
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3x10 reps • 15s |
rest: 10s
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Dumbbell One-Arm Preacher Curl
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4x5 reps • 10s |
rest: 10s
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Dumbbell Tricep Extension (Supine)
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2x10 reps • 25s |
rest: 10s
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Dumbbell Seated Wrist Curl
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2x10 reps • 15s |
rest: 10s
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Dumbbell Bicep Curl (Reverse Grip)
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2x10 reps • 20s |
rest: 30s
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Dumbbell One-Arm Reverse Preacher Curl
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2x10 reps • 20s |
rest: 30s
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Dumbbell Step-Up
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4x10 reps • 20s |
rest: 10s
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Dumbbell Lunge
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4x8 reps • 32s |
rest: 10s
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Dumbbell Squat
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2x10 reps • 20s |
rest: 10s
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Dumbbell Calf Raise
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4x10 reps • 15s |
rest: 10s
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Calf Raise On A Dumbbell
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4x8 reps • 12s |
rest: 10s
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Calf Raise On A Dumbbell
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4x8 reps • 12s |
rest: 10s
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Dumbbell Iron Cross
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2x5 reps • 15s |
rest: 10s
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Dumbbell Split Jump
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3x6 reps • 20s |
rest: 60s
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Dumbbell Hamstring Curl
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2x5 reps • 15s |
rest: 40s
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Dumbbell Reverse Lunge
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1x10 reps • 20s |
rest: 60s
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Dumbbell Side Bend
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4x10 reps • 15s |
rest: 20s
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Weight Plate Russian Twist
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4x15 reps • 20s |
rest: 45s
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Weighted Crunch
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2x20 reps • 60s |
rest: 30s
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Weighted Side Touch
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3x10 reps • 20s |
rest: 20s
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Dumbbell Wood Chop
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2x10 reps • 25s |
rest: 30s
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Weighted Trunk Rotation
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3x10 reps • 20s |
rest: 60s
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Dumbbell Fly
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2x15 reps • 30s |
rest: 20s
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Dumbbell Bench Press
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2x15 reps • 20s |
rest: 20s
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Dumbbell Pullover
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2x15 reps • 20s |
rest: 20s
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Dumbbell Around the World
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2x15 reps • 20s |
rest: 30s
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Dumbbell Incline Bench Press
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4x10 reps • 20s |
rest: 30s
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Dumbbell Deep Push-Up
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3x5 reps • 15s |
rest: 60s
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Dumbbell Incline One-Arm Fly
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4x6 reps • 15s |
rest: 30s
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Dumbbell Incline One-Arm Fly
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4x6 reps • 15s |
rest: 30s
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Dumbbell One-Arm Row
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8x10 reps • 15s |
rest: 30s
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Dumbbell Shoulder Shrug
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3x10 reps • 15s |
rest: 20s
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Dumbbell Stiff-Leg Deadlift
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3x10 reps • 20s |
rest: 20s
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Dumbbell Rotational Row
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2x15 reps • 25s |
rest: 30s
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Weight Plate One-Arm Shrug
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2x15 reps • 20s |
rest: 15s
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Weight Plate One-Arm Shrug
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2x15 reps • 20s |
rest: 15s
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