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    Zefos
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    This document outlines a full body dumbbell workout routine consisting of 2 circuits. The first circuit focuses on the chest, back, and legs with exercises like flat dumbbell press, deadlifts, and dumbbell step ups. The second circuit targets the shoulders, arms, and calves with overhead bicep curls, overhead cable tricep extensions, and calf raises. Both circuits include variations in grip width, reps, and drop sets to challenge different muscle fibers.

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    2 day workout

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    This document outlines a full body dumbbell workout routine consisting of 2 circuits. The first circuit focuses on the chest, back, and legs with exercises like flat dumbbell press, deadlifts, and dumbbell step ups. The second circuit targets the shoulders, arms, and calves with overhead bicep curls, overhead cable tricep extensions, and calf raises. Both circuits include variations in grip width, reps, and drop sets to challenge different muscle fibers.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    10 views6 pages

    Workout

    Uploaded by

    Zefos
    This document outlines a full body dumbbell workout routine consisting of 2 circuits. The first circuit focuses on the chest, back, and legs with exercises like flat dumbbell press, deadlifts, and dumbbell step ups. The second circuit targets the shoulders, arms, and calves with overhead bicep curls, overhead cable tricep extensions, and calf raises. Both circuits include variations in grip width, reps, and drop sets to challenge different muscle fibers.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 6

    2 - 3 minutes on treadmill warmup

    flat dumbbell press

    heavy set: 4 - 6 reps

    back-off set: 8 - 10 reps

    lower elbows down slightly past body at 45 degrees

    push so dumbbells are horizontal

    deadlifts

    2 x 8 - 10 reps
    Let dumbbells fall naturally in straight line

    2 grip lat pulldown

    2 x 10 - 12 reps

    first set overhand middle grip, hands further apart

    second set underhand close grip (at shoulders)

    overhead bicep curls (close grip, pull over head)


    dumbbell step up (hold weights and step up to height just below knee) could replace with lunges

    1 x 8 - 10 reps PER LEG

    overhead cable tricep extension

    1 x 12 - 15 reps

    dropset
    lateral raise

    1 x 12 - 15 reps

    dropset

    calf raises

    1 x 12 - 15 reps

    dropset

    stand straight on floor holding dumbbells

    day 2

    hack squat

    1 x 4 - 6 reps (heavy) rest 3 min

    1 x 8 - 10 reps (backoff)
    high incline smith press (PRESS, ROW, PRESS, ROW)

    2 x 10 - 12

    chest supported dumbell row

    2 x 10 - 12
    seated leg curl

    1 x 10 - 12

    dropset

    barbell bicep curl

    2 x 12 - 15

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