Free personalized workout plan

Build Muscle Burn Fat | Dumbbells Only Full Body Workout | Faster Fat Loss™

By Blue Star Nutraceuticals

Experience
Advanced (3+ years)
Time
90 minutes/day | 4 days/week | 1 weeks
Good for
Men's Fat Loss, Men's Tone Body
Equipment
Dumbbell
Description

Workout Info:

For this workout, you’ll perform 4 exercises working your upper and lower body.


You should use approximately 75% of your 1Rep Max for each workout.


For example if you can deadlift 120Lb dumbbells, you should use about 90Lb for this exercise.


You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 12 reps - then you have the remainder of the minute to rest and catch your breath.


For example, if you complete 3 reps of each exercise within 35 seconds, you will have the remaining 25 seconds of the minute to rest and prepare for the next set.


Once the next minute starts, you go again.


The goal is to last as many rounds as possible before you drop.


If you make it 5 minutes, consider yourself a novice - you’ve got room to improve.


Last 10-15 minutes, and you’re a well-conditioned intermediate.


20 minutes or more? You’re in the ranks of elite conditioning and performance!


As always, the workout is listed for you in the description below.


Now hit your timer and let’s get to it!


Wrap-up & Workout Recommendations:

Perform this workout 4 times this week, aiming to improve your time each workout to step your fat burning results up to the next level.

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Media

Week 1


You should use approximately 75% of your 1Rep Max for each workout.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Deadlift
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5 - 20360s
1B. Dumbbell Front Squat
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
5 - 20360s
1C. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5 - 20360s
1D. Standing Dumbbell Overhead Triceps Extension
Standing Dumbbell Overhead Triceps Extension
5 - 20360s

You should use approximately 75% of your 1Rep Max for each workout.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Deadlift
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5 - 20360s
1B. Dumbbell Front Squat
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
5 - 20360s
1C. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5 - 20360s
1D. Standing Dumbbell Overhead Triceps Extension
Standing Dumbbell Overhead Triceps Extension
5 - 20360s

You should use approximately 75% of your 1Rep Max for each workout.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Deadlift
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5 - 20360s
1B. Dumbbell Front Squat
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
5 - 20360s
1C. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5 - 20360s
1D. Standing Dumbbell Overhead Triceps Extension
Standing Dumbbell Overhead Triceps Extension
5 - 20360s

You should use approximately 75% of your 1Rep Max for each workout.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Deadlift
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
5 - 20360s
1B. Dumbbell Front Squat
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
5 - 20360s
1C. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5 - 20360s
1D. Standing Dumbbell Overhead Triceps Extension
Standing Dumbbell Overhead Triceps Extension
5 - 20360s

Date Created: 3/1/2021, UTC


Last Updated: 3/2/2021, UTC

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