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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization.
This workout will increase your aerobic and anaerobic threshold capacity resulting in a improvement in your ability to recruit and use your fat sooner and faster, allowing you to endure in long periods of effort at a higher intensity.
Training characteristics: Full body workout to recruit all major muscles and workout upper and lower limbs at the same time increases energy expenditure.
Tempo: 1''/1'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 60s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 60s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 60s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 60s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 60s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 60s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 60s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 60s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 60s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 60s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 60s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 60s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 60s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 60s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 60s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%
Tempo: 1''/1'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 60s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 60s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 60s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 60s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 60s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 60s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 60s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 60s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 60s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 60s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 60s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 60s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 60s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 60s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 60s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 60s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 60s | Each side, with no rest between. |
Load: Increase by decreasing rest time to 30''
Tempo: 1''/1'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 30s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 30s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 30s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 30s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 30s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 30s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 30s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 30s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 30s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 30s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 30s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 30s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 30s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 30s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 30s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%
Tempo: 1''/1'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 30s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 30s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 30s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 30s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 30s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 30s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 30s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 30s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 30s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 30s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
2. Close-Grip Front Lat Pulldown![]() | 3 sets | 15, 20, 25 reps | 30s | |
3. Leg Curl (on stability ball) | 3 sets | 15, 20, 25 reps | 30s | |
4. Exercise Ball Dumbbell Bench Press![]() | 3 sets | 15, 20, 25 reps | 30s | |
5. Walking Dumbbell Lunge | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
6. Standing Dumbbell Upright Row | 3 sets | 15, 20, 25 reps | 30s | |
7. Wall Ball Sit Up | 3 sets | 15, 20, 25 reps | 30s | |
8. Dumbbell Romanian Deadlift![]() | 3 sets | 15, 20, 25 reps | 30s | |
9. Medicine Ball Wood Chops | 3 sets | 15, 20, 25 reps | 30s | Each side, with no rest between. |
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