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You vs Rob: Dumbbell Fat Burning Workout | Faster Fat Los

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
39 minutes/day | 4 days/week
Good for
Fat Loss, Lose Weight
Equipment
2 x Dumbbell, Incline Bench, Flat Bench, Vertical Bench, 1 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout info:

For this workout, you’ll perform 5 exercises in circuit fashion and complete 10 reps of each exercise.


That means you’ll perform 10 reps of exercise one then move on to exercise two and repeat until all 5 exercises are done.


You should use a weight that is about 70% of your 1 Rep Max.


You will have up to 90 seconds to rest and rehydrate with AminoFast between rounds before repeating the entire circuit.


Your goal is to complete as many rounds as possible before you drop.


If you make it 5 rounds, great, we all start somewhere - even me.


Last 10 rounds, you’re a well-conditioned intermediate.


15 rounds or more? Well, let’s just say you’ve got me beat.


Now let’s get to it!

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Day 1 - Full Body

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Warm up for 5 minutes.

You should use a weight that is about 70% of your 1 Rep Max.

Circuit
Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Chest Supported Lateral Raise demonstrationPlay Dumbbell Chest Supported Lateral Raise demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Russian Twist (on Floor) demonstrationPlay Dumbbell Russian Twist (on Floor) demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

Scroll to top

Warm up for 5 minutes.

You should use a weight that is about 70% of your 1 Rep Max.

Circuit
Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Chest Supported Lateral Raise demonstrationPlay Dumbbell Chest Supported Lateral Raise demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Russian Twist (on Floor) demonstrationPlay Dumbbell Russian Twist (on Floor) demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

Scroll to top

Warm up for 5 minutes.

You should use a weight that is about 70% of your 1 Rep Max.

Circuit
Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Chest Supported Lateral Raise demonstrationPlay Dumbbell Chest Supported Lateral Raise demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Russian Twist (on Floor) demonstrationPlay Dumbbell Russian Twist (on Floor) demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

Scroll to top

Warm up for 5 minutes.

You should use a weight that is about 70% of your 1 Rep Max.

Circuit
Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Chest Supported Lateral Raise demonstrationPlay Dumbbell Chest Supported Lateral Raise demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 90s
Show Alternative Exercises
Dumbbell Russian Twist (on Floor) demonstrationPlay Dumbbell Russian Twist (on Floor) demonstration
5-15 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/18/2021, UTC


Last Updated: 5/22/2021, UTC

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