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Head to Head Muscle Building Workout

By Holly Blumenberg

Experience
Beginner (1-2 years)
Time
152 minutes/day
Good for
Build Muscle, Fat Loss
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 of each exercise with 1 rep, and then increase the rep count by 1 the next set, until both you and your partner perform a final 10 rep set. Some of the exercises put you in a static hold while your partner is completing their set for an extra challenge. Two beginners looking for a fun and interactie workout that will build muscle and burn fat should try this workout!


Workout Description

This is a favorite from My Garage Gym/Biggest Loser Live Training.

Do some simple stretches first such as shoulder rolls, ballistic swimmers stretch, squats and back extensions.

Top Down 1 – 10 Workout

This workout requires at least two people to be fun and also for the correct timing of the movements. The larger the group the more fun it is. A set of dumbbells is required. Get ready to feel the Burn!

Participants are face to face across from each other. The first person or group of people does one rep and then the other person or group does one rep. They follow this sequence and do 2 each, then 3 each, and so forth. Stop when you reach 10 reps per set.

  1. Single arm shoulder press. The arm not in use remains extended in the air holding a dumbbell while the other arm does the work. Each side of the room takes turns going from one to ten. Example: I do one you do one, I do two you do two etc…
  2. Triceps extensions behind the head. Keep arms up and back in position during the rest periods while the opposite person or group is taking their turn.
  3. Bicep curl. Keep forearms parallel to the floor and loaded during rest periods while opposite person or group is taking their turn.
  4. Bent Over Row
  5. Push ups. Use the variety that you can get the most range of movement, be it knees or toes.
  6. Crunch with the rest period being in the up, or crunching position.
  7. Wipers. In this exercise you start on your back with both feet about six inches above the floor. Begin by bringing feet up toward one side and back down and toward the other side in a V or U motion. Each V or U is counted as one rep. Try not to let your feet rest on the floor between turns.
  8. Right leg lunge. Stay in the down lunge position during rest periods while opposite group is taking their turn.
  9. Left leg lunge. Following protocol as outlined in #8.
  10. Sumo squats with starting position and rest position in the bottom range of the exercise.
  11. Right leg calf raise with starting position and rest position in the heel up motion.
  12. Left leg calf raise, performed as outlined in #11.
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Head to Head Muscle Building Workout

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Single-Arm Standing Dumbbell Shoulder Press demonstrationPlay Single-Arm Standing Dumbbell Shoulder Press demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Hold dumbbells arm up in the air while partner is doing their reps. Perform on both sides
Show Alternative Exercises
Two Arm Standing Dumbbell Extension demonstrationPlay Two Arm Standing Dumbbell Extension demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Hold arms in extended position while partner is performing their resp
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Hold dumbells up (arms parallel to the ground) while your partner is performing their reps
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Show Alternative Exercises
Floor Crunch (legs on bench) demonstrationPlay Floor Crunch (legs on bench) demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Hold crunch position while your partner is performing their reps
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Perform both sides. Hold lunge position while partner is performing their reps
Show Alternative Exercises
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
10 sets, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps, (rest 60s)
Perform both sides. Hold in flexed position while partner is performing their reps
Show Alternative Exercises

Date Created: 6/21/2018, EDT


Last Updated: 7/12/2021, EDT

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