Weight Training 101

Want to build muscle, lose fat, or simply get strong? This one's got it all depending on your weight & rep amount! First we'll get you warmed up with some dynamic exercises and then we'll move on to our full body split workout. It includes fundamental arm, leg, back and shoulder exercises. Feel free to do the suggested amount of reps for overall strength or pick a weight & rep target what aligns best with your goals and abilities.

Exercises

세트 1: 1 라운드

20 Dumbbell Squat Jumps

40 초들

Transition

10 초들

15 Right Dumbbell Woodchops

40 초들

15 Left Dumbbell Woodchops

40 초들

Transition

10 초들

18 Dumbbell Right Split Jumps

30 초들

18 Dumbbell Left Split Jumps

30 초들

Transition

10 초들

세트 2: 2 라운드

12 Dumbbell Bent Over Rows

40 초들

12 Dumbbell Squats

40 초들

8 Alternating Bicep Curls

40 초들

Transition

10 초들

15 Dumbbell Chest Press

50 초들

Rest

15 초들

세트 3: 1 라운드

5 Dumbbell Side Lunges with Hammer Curls

1 분

Rest

10 초들

세트 4: 2 라운드

15 Dumbbell Rear Lateral Raises

40 초들

12 Dumbbell Sumo Squats

40 초들

10 Dumbbell Upright Rows

40 초들

Transition

10 초들

15 Dumbbell Chest Press

50 초들

Rest

15 초들

세트 5: 1 라운드

10 Right Concentrated Bicep Curls

50 초들

Transition

10 초들

10 Left Concentrated Bicep Curls

50 초들

Transition

10 초들

12 Tricep Extensions

40 초들

Workout Discussion

11 Apr

Ahmed J.

Is this workout good for weight loss ?

16 Dec

Rolando C.

Yeah hard but good

09 Sep

Rimona S.

That is hard, but it gets the job done. Need to regain my toned arms!

28 Aug

Jack F.

I loved it! I did one and then I did another one again it was a real good bicep builder! Thanks!

03 Jul

Patrizio T.

Hell yeah i finish Now i'm very excited woooooohooooo

다음에서 나타남

체중 감량

강도

웨이트리프팅

전신

관련 운동

The Strength Train

16 분들, 보통

Workout (db II)

16 분들, 보통

Full Body Dumbbell

19 분 38 초, 초보자

Rep & Repeat

50 분들, 강도 높음

Dumbbell Greatness

20 분들, 보통

Full Body Dumbbells

14 분들, 강도 높음

이 운동의 최고 선택

Quickdraw Adjustable Dumbbells

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같은 장비로 하는 운동

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32 분 53 초, 보통

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30 분 14 초, 보통

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38 분 40 초, 강도 높음

Rep & Repeat

50 분들, 강도 높음