Free personalized workout plan
|Advanced (3+ years)|
|123 minutes/day | 1 day/week | 1 weeks|
|Men's Fat Loss,|
|Bodyweight, Pull up bar|
This is The Perfect Set: 450-Rep Full Body Dumbbell Only Workout!
Chug back your P.P.K., you’re gonna need it for this one, and then let’s get to work!
For this workout you’ll perform 6 exercises in ladder-fashion.
Meaning you’ll perform 1 rep of each exercise for round one, 2 reps of each exercise for round 2, and so on until your 5th round, where you’ll perform 5 reps of each exercise - that’s the top of the ladder.
Then you’ll work your way back down, for the 6th round you’ll perform 4 reps, for the 7th round - 3 reps, until you reach the bottom on your 9th round, where you’ll perform just 1 rep of each exercise.
You should use a weight that is about 80% of your 1 Rep Max for Clean & Presses. So if you can Clean & Press 75Lb dumbbells, you’ll use 60Lb for this workout.
Your goal is to complete the entire workout in under 30 minutes, so push yourself and keep your rest times as short as possible.
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Until next time, keep training hard!
Your goal is to complete as many rounds as possible before you drop.
|Circuit||1A. Push-up||2 - 20||10||60s|
|1B. Pull-up||2 - 20||10||60s|
|1C. Bodyweight Squat||2 - 20||10||60s|
|1D. Lying Floor Leg Raise||2 - 20||10||60s|
|1E. Burpee||2 - 20||10||60s|
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