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3 day 40 min Full Body Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
39 minutes/day | 3 days/week
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
Bodyweight, 2 x Dumbbell, Loop Bands, 2 x Kettlebell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Quads, Back (Lower), Chest, Lats

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Bodyweight Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Deadlift
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Push-up
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Two-Dumbbell Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Neutral Grip Alternating Dumbbell Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest, Shoulders, Lats, Glutes

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Banded One-Arm Chest Press
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Banded One-Arm Chest Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rear Delt Raise
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Kettlebell Renegade Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Banded Front Squat
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest, Abs, Quads, Biceps, Lats, Glutes

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Banded Pushup
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lateral burpee
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Bicep Curl Pronated Grip
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Straight Arm Pulldown with Resistance Band
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lunges
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Tue Oct 19 2021 02:08:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 02:08:01 GMT+0000 (Coordinated Universal Time)

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