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!
Repetitions 15
Lying on side dumbbell shoulder external rotation
Repetitions 12
Standing dumbbell Cubain press
- Sets 4
- Repetitions 12
- Sets 4
- Repetitions 12
Repetitions 15
Dumbbell neutral grip pullover
Repetitions 15
Bent-over dumbbell row to delts
- Sets 3
- Repetitions 12
Repetitions 12
Standing dumbbell overhead elbow extension
Repetitions 12
Standing supinated dumbbell curl
- Sets 4
- Repetitions 12
Repetitions 12
Dumbbell rear lunge
Repetitions 15
Dumbbell lateral step-up
- Sets 3
- Repetitions 20
- Sets 3
- Repetitions 10
Repetitions 15
Lying leg lowering and raising
Repetitions 25
Crunch