By Myworkouts
Intermediate (2-3 years) | |
81 minutes/day | |
Build Muscle, Increase Stamina, Gain Strength | |
2 x Dumbbell, Flat Bench, Incline Bench, Barbell, 1 x Dumbbell, 1 x Kettlebell, Handle Resistance Bands, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Seated Dumbbell Shoulder Press | 4 rounds | 30s | 10s | |
1B.Dumbbell Alternating Front Raise | 4 rounds | 30s | 10s | |
1C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
1D.Alternating Incline Dumbbell Biceps Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
2C.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
2D.Standing Concentration Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Seated Dumbbell Arnold Press | 4 rounds | 30s | 10s | |
3B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
3C.Standing Hammer Curl | 4 rounds | 30s | 10s | |
3D.Resistance Band Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
4B.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
4C.Cable Biceps Curl | 4 rounds | 30s | 0s | |
4D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Standing Barbell Military Press (AKA Overhead Press) | 4 rounds | 30s | 10s | |
5B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
5C.Standing Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
5D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Arnold Press | 4 rounds | 30s | 10s | |
6B.Rear Delt Raise | 4 rounds | 30s | 10s | |
6C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
6D.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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