Free Moderate Workout

Magnified Muscles

Moderate Duration 45 minutes

Target Areas: Full Body

Equipment: Dumbbells, Barbell, Pull Up Bar, Box or Step, Bench

Tags

Full Gym Workouts Full Body Workouts Dumbbell Workouts Barbell Workouts Pull Up Bar Workouts Box / Step Workouts Bench Workouts

Description

Of course you want to magnify your muscles! More muscle is great for MANY reasons, and this full body 45 minute workout will help to get you there! All you need is a pull up bar, and a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and work hard to get 'Magnified Muscles'.

Exercises

Set 1: 1 round

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minute

Rest

15 seconds

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

40 seconds

Rest

15 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

40 seconds

Rotating Lunges

Rotating Lunges

1 minute

Rest

20 seconds

Set 2: 3 rounds

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

1 minute

Rest

15 seconds

Dumbbell Chest Press

Dumbbell Chest Press

1 minute

Rest

15 seconds

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.

Dumbbell Bent Over Rows

1 minute

Rest

20 seconds

Set 3: 3 rounds

Return and repeat while alternating sides.

Dumbbell Lunges

1 minute

Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other.

Rest

15 seconds

Overhead Press

1 minute

Rest

15 seconds

Neutral Grip Pull Ups

Neutral Grip Pull Ups

1 minute

Rest

20 seconds

Set 4: 2 rounds

Dumbbell V-Raises

Dumbbell V-Raises

45 seconds

Rest

15 seconds

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

45 seconds

Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other.

Rest

15 seconds

Right Bulgarian Split Squats with Dumbbells

Right Bulgarian Split Squats with Dumbbells

1 minute

Transition

10 seconds

Left Bulgarian Split Squats with Dumbbells

Left Bulgarian Split Squats with Dumbbells

1 minute

Rest

15 seconds

Tricep Extensions

Tricep Extensions

1 minute

Rest

15 seconds

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

1 minute

Transition

10 seconds

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

1 minute

If you're not feeling enough stretch, walk your heels closer toward your body.

Rest

20 seconds

Set 5: 1 round

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 min 30 secs

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Ultra Fitness Gear Plyo Box

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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Workout Categories

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