1

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

Seria 1: 1 runda

20 Dumbbell Squat Jumps

40 sekundy

Transition

10 sekundy

15 Right Dumbbell Woodchops

40 sekundy

15 Left Dumbbell Woodchops

40 sekundy

Transition

10 sekundy

18 Dumbbell Right Split Jumps

30 sekundy

18 Dumbbell Left Split Jumps

30 sekundy

Transition

10 sekundy

Seria 2: 2 rund

12 Dumbbell Bent Over Rows

40 sekundy

12 Dumbbell Squats

40 sekundy

8 Alternating Bicep Curls

40 sekundy

Transition

10 sekundy

15 Dumbbell Chest Press

50 sekundy

Rest

15 sekundy

Seria 3: 1 runda

5 Dumbbell Side Lunges with Hammer Curls

1 minuta

Rest

10 sekundy

Seria 4: 2 rund

15 Dumbbell Rear Lateral Raises

40 sekundy

12 Dumbbell Sumo Squats

40 sekundy

10 Dumbbell Upright Rows

40 sekundy

Transition

10 sekundy

15 Dumbbell Chest Press

50 sekundy

Rest

15 sekundy

Seria 5: 1 runda

10 Right Concentrated Bicep Curls

50 sekundy

Transition

10 sekundy

10 Left Concentrated Bicep Curls

50 sekundy

Transition

10 sekundy

12 Tricep Extensions

40 sekundy

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