The 12 Dumbbell Exercises of Burning Fat Fast | Faster Fat Loss™

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 49 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Rob Riches here from Blue Star Nutraceuticals and today I’m running you through a full body dumbbell only workout with the best exercises you can perform to rapidly enhance your physique.


So get ready to sweat and let’s get to work.


Now, for the warm-up, take 5 minutes to get the blood flowing, warm up the muscles and joints with some dynamic full body movements and let’s get to it!


Workout Info:

For this workout you’ll perform 12 exercises working your full body.


You’ll perform just 2 sets of 8 reps of each exercise in linear fashion.


Meaning you’ll perform both sets of exercise one before moving on to exercise 2 and so on, until all 12 exercises are complete.


You should use a weight that is roughly 75% of your one rep max.


Your goal is to complete this workout in under 45 minutes, so the rest times are up to you, just push yourself and see what you can do!


As always the workout is listed in the description below.


There you have it, 12 of the best exercises to skyrocket your metabolism and burn fat fast while packing on slabs of lean muscle in the process.


Workout Recommendation:

Perform this workout 3 times this week and you’ll start to see and feel just how effective a few dumbbells can be for transforming your body quickly.


These were our 12 favourite dumbbell exercises, but I want to hear from you, drop a comment below with your favourite dumbbell exercise or one that we might have missed here today.


Share this with anyone you know who’d love to see it, the more viewers and support we can get, the bigger and better we’ll be able to make these videos. So send this to a friend, or share on your social, whatever you can do to spread the word, we really appreciate it.


Last but of course not least, be sure to subscribe to the channel - if you’re not one of the 100 thousand plus who already are - and turn on those notifications so you don’t miss a single video. Every video we make is to help you transform your body and achieve your fitness goals quicker and easier so I hope this helps you out today.


Thanks for watching, have a Happy Holidays and keep training hard!

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Description

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Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Warm up for 5 minutes.

Your goal is to complete this workout in under 45 minutes.

You should use a weight that is roughly 75% of your one rep max.

ExerciseSetsRepsRest
1.Stiff-Legged Dumbbell Deadlift
2 sets8 reps60s
2.Arnold Press
2 sets8 reps60s
3.Alternating Dumbbell Lunge
2 sets8 reps60s
4.Standing Dumbbell Y-raise
2 sets8 reps60s
5.Dumbbell Bench Press
2 sets8 reps60s
6.Dumbbell Flyes
2 sets8 reps60s
7.Bent Over Two-Dumbbell Row
2 sets8 reps60s
8.Dumbbell Deadlift
2 sets8 reps60s
9.Standing Hammer Curl
2 sets8 reps60s
10.Overhead Dumbbell Triceps Extension
2 sets8 reps60s
11.Goblet Squat
2 sets8 reps60s
12.Rear Delt Raise
2 sets8 reps60s

Warm up for 5 minutes.

Your goal is to complete this workout in under 45 minutes.

You should use a weight that is roughly 75% of your one rep max.

ExerciseSetsRepsRest
1.Stiff-Legged Dumbbell Deadlift
2 sets8 reps60s
2.Arnold Press
2 sets8 reps60s
3.Alternating Dumbbell Lunge
2 sets8 reps60s
4.Standing Dumbbell Y-raise
2 sets8 reps60s
5.Dumbbell Bench Press
2 sets8 reps60s

Warm up for 5 minutes.

Your goal is to complete this workout in under 45 minutes.

You should use a weight that is roughly 75% of your one rep max.

ExerciseSetsRepsRest
1.Stiff-Legged Dumbbell Deadlift
2 sets8 reps60s
2.Arnold Press
2 sets8 reps60s
3.Alternating Dumbbell Lunge
2 sets8 reps60s
4.Standing Dumbbell Y-raise
2 sets8 reps60s
5.Dumbbell Bench Press
2 sets8 reps60s

Date Created: 2/18/2021, UTC


Last Updated: 7/12/2021, UTC





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