By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
2 x Dumbbell, Flat Bench, Bodyweight, Suspension (TRX), 1 x Kettlebell 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.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
1D.One-Arm Doorway 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.Dumbbell Lateral Raise | 4 rounds | 30s | 10s | |
2C.TRX Front Raise | 4 rounds | 30s | 10s | |
2D.Shoulder Extension Stretch 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.Rear Delt Press Up | 4 rounds | 30s | 10s | |
3D.Shoulder Stretch (Cross Body) See Exercise Notes | 4 rounds | 30s | 10s |
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