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Free Moderate Workout

Weight Training 101

Moderate   20 minutes

Target Areas: Full Body

Equipment: Dumbbells, Bench

Weight Training 101
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Bench Workouts
Description

Want to build muscle, lose fat, or simply get strong? This one's got it all depending on your weight & rep amount! First we'll get you warmed up with some dynamic exercises and then we'll move on to our full body split workout. It includes fundamental arm, leg, back and shoulder exercises. Feel free to do the suggested amount of reps for overall strength or pick a weight & rep target what aligns best with your goals and abilities.

Exercises

Set 1: 1 round
20 Dumbbell Squat Jumps
20 Dumbbell Squat Jumps
40 seconds
Transition
Transition
10 seconds
15 Right Dumbbell Woodchops
15 Right Dumbbell Woodchops
40 seconds
15 Left Dumbbell Woodchops
15 Left Dumbbell Woodchops
40 seconds
Transition
Transition
10 seconds
18 Dumbbell Right Split Jumps
18 Dumbbell Right Split Jumps
30 seconds
18 Dumbbell Left Split Jumps
18 Dumbbell Left Split Jumps
30 seconds
Transition
Transition
10 seconds

Set 2: 2 rounds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
12 Dumbbell Bent Over Rows
40 seconds
Keep your chin up, shoulders down, and back straight as you perform the squat.
12 Dumbbell Squats
40 seconds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
8 Alternating Bicep Curls
40 seconds
Transition
Transition
10 seconds
15 Dumbbell Chest Press
15 Dumbbell Chest Press
50 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Rest
15 seconds

Set 3: 1 round
5 Dumbbell Side Lunges with Hammer Curls
5 Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
Rest
10 seconds

Set 4: 2 rounds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
15 Dumbbell Rear Lateral Raises
40 seconds
12 Dumbbell Sumo Squats
12 Dumbbell Sumo Squats
40 seconds
10 Dumbbell Upright Rows
10 Dumbbell Upright Rows
40 seconds
Transition
Transition
10 seconds
15 Dumbbell Chest Press
15 Dumbbell Chest Press
50 seconds
Rest
Rest
15 seconds

Set 5: 1 round
10 Right Concentrated Bicep Curls
10 Right Concentrated Bicep Curls
50 seconds
Transition
Transition
10 seconds
10 Left Concentrated Bicep Curls
10 Left Concentrated Bicep Curls
50 seconds
Transition
Transition
10 seconds
12 Tricep Extensions
12 Tricep Extensions
40 seconds

Workout Discussion

11 Apr
Is this workout good for weight loss ?
16 Dec
Yeah hard but good
09 Sep
That is hard, but it gets the job done. Need to regain my toned arms!
28 Aug
I loved it! I did one and then I did another one again it was a real good bicep builder! Thanks!
03 Jul
Hell yeah i finish Now i'm very excited woooooohooooo

Appears In

weight loss
Weight Loss
strength
Strength
weightlifting
Weightlifting
full body
Full Body

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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