Free personalized workout plan

Head to Head Muscle Building Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

1 day

Time

152 minutes

Genders

Female

Goals

Build Muscle (Female)
Fat Loss (Female)
Description

This muscle growth workout utilizes a gym partner to get a great workout and manage rest periods. During this workout, you will alternate performing sets with a partner. You will start the first set o

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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

152 minutes

Genders

Female

Days per week

1 day

Goals

Build Muscle (Female)
Fat Loss (Female)
Description

This muscle growth workout utilizes a gym partner to get a great workout and manage rest periods. During this workout, you will alternate performing sets with a partner. You will start the first set o

Show More

Equipment

Barbell, Bodyweight, Dumbbell

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


Head to Head Muscle Building Workout

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ExerciseSetsRepsRestNotes
1. Single-Arm Standing Dumbbell Shoulder Press10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
Hold dumbbells arm up in the air while partner is doing their reps. Perform on both sides
2. Two Arm Standing Dumbbell Extension10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
Hold arms in extended position while partner is performing their resp
3. Standing Dumbbell Biceps Curl10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
Hold dumbells up (arms parallel to the ground) while your partner is performing their reps
4. Bent Over Barbell Row10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
5. Push-up10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
6. Floor Crunch (legs on bench)
Floor Crunch (legs on bench)
10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
Hold crunch position while your partner is performing their reps
7. Dumbbell Lunges
Dumbbell Lunges
10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
Perform both sides. Hold lunge position while partner is performing their reps
8. Wide-Stance Barbell Squat10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
9. Standing Calf Raises10 sets1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps60s
Perform both sides. Hold in flexed position while partner is performing their reps

Date Created: 6/21/18, 1:38 PM


Last Updated: 9/12/20, 9:39 PM

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