Dumbbell Diesel: Garage Gym Full Body Muscle Building Workout

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Advanced (3+ years)
Time 43 minutes/day

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Average Exertion
Average Cardio Intensity

Science tells us that the 3 key factors for maximizing natural testosterone release from a workout are: training with compound exercises, lifting heavy, and short rest periods.

Did you know that dumbbells are one of the best possible ways to achieve all 3?

Matt Daciw here from Blue Star Nutraceuticals and today, I’m taking you through an intense full body, testosterone boosting workout that will pack on muscle, and chisel out definition like never before.

Now before we dive into it, if you’re new to the channel, don’t forget to hit that subscribe button below so you can be the first to know about future videos -- and definitely tap that thumbs up button to let us know that you like what you’re seeing.

Okay, ready to jack up the intensity and see what you can really do with dumbbells?

This is Dumbbell Diesel: Garage Gym Full Body Muscle Building Workout - Let’s get to it!

For this workout, you’ll perform 5 heavy compound exercises in linear fashion.

Then wrap up with a finisher I call Lunge Inferno.

Perform each compound exercise for 3 sets of 5 explosive reps, using 85% of your 1 Rep Max.

For example, if you can clean and press 90lb dumbbells, use 75lbs for this workout.

Because this is done in a linear fashion, you’ll perform all 3 sets of exercise 1 before moving on to exercise 2, and continue on until all 5 compound exercises are complete.

After you finish all 5 exercises, it’s time for Lunge Inferno - where you’ll perform walking lunges, carrying half your bodyweight until you reach complete failure. By the end your legs should be absolutely on fire!

You’re only allowed up to 60 seconds rest between sets to catch your breath and rehydrate with AminoFast™ before continuing on to the next set.

You should complete the entire workout in under 45 minutes - if it’s taking you longer than that, pick up the pace!

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

Now buck up, and let’s get to work!

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Google Sheet Workout Export

Warm up for 5-10 mins.

1.Dumbbell Clean and Press

See Exercise Notes

3 sets5 reps60s
2.Bent Over Two-Dumbbell Row

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3 sets5 reps60s
3.Dumbbell Bench Press

See Exercise Notes

3 sets5 reps60s
4.Dumbbell Front Squat

See Exercise Notes

3 sets5 reps60s
5.Stiff-Legged Dumbbell Deadlift

See Exercise Notes

3 sets5 reps60s
6.Dumbbell Lunges

See Exercise Notes

1 setAMAP reps60s

Date Created: 12/27/2020, UTC

Last Updated: 6/9/2021, UTC

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