By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Incline Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell Bench Press | 4 rounds | 30s | 10s | |
1B.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
1C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
1D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
2C.Push-up | 4 rounds | 30s | 10s | |
2D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
3B.Incline Dumbbell Press | 4 rounds | 30s | 10s | |
3C.Shoulder Tap Holds | 4 rounds | 30s | 10s | |
3D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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