Get in shape, 2 days Dumbbell training, For all
45 min | 350 cal | Intermediate | Dumbell, kettlebell | Do you have dumbbell at home but don't know how to perform well? Are you tired of always doing the same routine? StudioGym is here to coach you! Here is a 2-day program consisting entirely of free weights. Let's ROCK!
1
Sets 2
Repetitions 15
Repetitions 15
Lying on side dumbbell shoulder external rotation
Sets 2
Repetitions 12
Repetitions 12
Standing dumbbell Cubain press
2
Dumbbell row to abs on bench
- Sets 4
- Repetitions 12
3
Pronated dumbbell press
- Sets 4
- Repetitions 12
4
Sets 3
Repetitions 15
Repetitions 15
Dumbbell neutral grip pullover
Sets 3
Repetitions 15
Repetitions 15
Bent-over dumbbell row to delts
5
Standing pronated dumbbell press
- Sets 3
- Repetitions 12
6
Sets 3
Repetitions 12
Repetitions 12
Standing dumbbell overhead elbow extension
Sets 3
Repetitions 12
Repetitions 12
Standing supinated dumbbell curl
7
Burpees
8
Rhomboïds
9
Seated Trunk Lateral Flexion
1
Dumbell deadlift
- Sets 4
- Repetitions 12
2
Sets 3
Repetitions 12
Repetitions 12
Dumbbell rear lunge
Sets 3
Repetitions 15
Repetitions 15
Dumbbell lateral step-up
3
Kettle bell swings
4
One-dumbbell single-leg heel raise
- Sets 3
- Repetitions 20
5
Turkish get-ups
- Sets 3
- Repetitions 10
6
Sets 4
Repetitions 15
Repetitions 15
Lying leg lowering and raising
Sets 4
Repetitions 25
Repetitions 25
Crunch
7
Jumping Jacks
8
Seated Hamstrings Unilateral
9
Sidelying Quadriceps