Free personalized workout plan

Build Muscle & Burn Fat Full Body Dumbbell Only Workout

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
123 minutes/day
Good for
Bodybuilding, Build Muscle, Fat Loss, Lose Weight, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Flat Bench
Statistics
Average Cardio Intensity
50%
Average Exertion
90%
Description

Rob Riches here from Blue Star Nutraceuticals and today I’m running you through a high intensity, high volume workout that will not only help pack on slabs of lean muscle mass, but melt away layers of unwanted body fat at the same time.


And the best part, all you need is a few dumbbells, a bench, and some open space to do it.


So chug back your P.P.K., hit that thumbs up button, subscribe – if you're not one of the hundred thousand who already are – and get ready for one of the best workouts you’ll ever complete!


This is the Full Body Dumbbell Only 100-K Workout Challenge! Let’s get to it!


1:44​ Workout Info:

For this workout you’ll perform 10 exercises in circuit fashion.


This means you’ll perform one set of exercise one, then one set of exercise 2 and continue in that fashion until all 10 exercises are complete.


You’ll perform 10 reps of each exercise using about 60% of your 1 Rep Max.


10 Exercises - 10 Sets - 10 Reps - 10 Rounds.


That’s 1000 reps total for this intense workout.


And you have 100 minutes to complete it, that’s why we call this the 100-K challenge - 100 minutes, 1000 reps.


So the rest times are up to you, make sure you’ve got some AminoFast on hand to stay hydrated and push yourself to get through this in your best time.


Leave a comment below with your time when you complete it, and let me know which exercise was the most challenging for you during this thing.


Now, let’s get going.


2:38​ Exercise #1: Dumbbell Push Press

3:07​ Exercise #2: Dumbbell Goblet Squat

3:30​ Exercise #3: Dumbbell Rear Delt Fly

3:50​ Exercise #4: Dumbbell Bench Press

4:10​ Exercise #5: Dumbbell Bent Over Row

4:29​ Exercise #6: Standing Dumbbell Curl

4:53​ Exercise #7: Dumbbell Overhead Tricep Extension

5:14​ Exercise #8: Dumbbell Lateral Raise

5:40​ Exercise #9: Dumbbell V-Up

6:00​ Exercise #10: Dumbbell Burpees


6:20​ Workout Recommendation:

And there you have it! Perform this workout up to 2 times this week as an added challenge to crank up the intensity of your regular training program and test the limits of your muscular strength and endurance.

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Media


Warm up for 5-10 minutes.


You’ll perform 10 reps of each exercise using about 60% of your 1 Rep Max.

Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell V-up
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Burpee demonstrationPlay Dumbbell Burpee demonstration
10 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/6/2021, EST


Last Updated: 7/12/2021, EDT

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