By Alex Meyers
Intermediate (2-3 years) | |
50 minutes/day | 3 days/week | |
Bodybuilding, Build Muscle, Gain Strength | |
2 x Dumbbell, Flat Bench, Incline Bench, 1 x Dumbbell, Decline Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Dumbbell Bench Press | 4-5 sets | 8-12 reps | 60s | |
2.Seated Dumbbell Shoulder Press | 4-5 sets | 8-12 reps | 60s | |
3.Incline Dumbbell Press | 4 sets | 8-12 reps | 60s | |
4.Standing Dumbbell Upright Row | 4 sets | 8-12 reps | 60s | |
5.Standing Dumbbell Triceps Extension | 3-4 sets | 8-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Bent Over Dumbbell Row (Pronated Grip) | 4-5 sets | 8-12 reps | 60s | |
2.Dumbbell Power Clean | 4-5 sets | 8-12 reps | 60s | |
3.Renegade Row | 4 sets | 8-12 reps | 60s | |
4.Rear Delt Raise | 4 sets | 8-12 reps | 60s | |
5.Seated Alternating Dumbbell Biceps Curl | 3-4 sets | 8-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Goblet Squat | 4-5 sets | 8-12 reps | 60s | |
2.Stiff-Legged Dumbbell Deadlift | 4-5 sets | 8-12 reps | 60s | |
3.Dumbbell Bulgarian Split Squat | 4 sets | 8-12 reps | 60s | |
4.Dumbbell Calf Raises | 4 sets | 8-12 reps | 60s | |
5.Twisting Decline Dumbbell Situps See Exercise Notes | 3-4 sets | 8-12 reps | 60s |
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