Workouts
Dumbbell Complex
Author: Antonio Costales
Start
Set 1
1 round
10
rep
x
20
kg
Dumbbell Clean
rest: 30 sеc
10
rep
x
20
kg
Dumbbell Squat
rest: 30 sеc
10
rep
x
20
kg
Dumbbell Front Squat
rest after the set: 60 sеc
Set 2
1 round
10
rep
x
20
kg
Dumbbell Lunges
rest: 30 sеc
10
rep
x
20
kg
Dumbbell Lunge and Curl
rest: 30 sеc
10
rep
x
20
kg
Dumbbell Walking Lunge
rest after the set: 60 sеc
Set 3
1 round
10
rep
x
15
kg
Hammer Curls
rest: 30 sеc
10
rep
x
15
kg
Biceps Curl To Shoulder Press
rest: 30 sеc
10
rep
x
15
kg
Lying Dumbbell Tricep Extension
rest after the set: 60 sеc
Set 4
1 round
10+
rep
x
5
kg
Ab Roller
rest: 30 sеc
10
rep
x
10
kg
Spell Caster
rest: 30 sеc
10
rep
x
10
kg
Dumbbell V-Sit Cross Jab
rest after the set: 60 sеc
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