1 HOUR FULL BODY DUMBBELL BUILD WORKOUT (Strength + Muscle Building)
27.3 هزار بار بازدید -
2 سال پیش
-
Join us for an intense
Join us for an intense full body workout using dumbbells only. This one hour workout will help you gain strength and build muscle from home.
Todays full body workout is divided into 4 blocks where we will target different muscles.
1️⃣Lower Body
2️⃣Chest/Back
3️⃣Shoulders/Arms
4️⃣Abs/Core
Take the next one hour at your own pace, there will be water breaks in between each block but if you need some extra rest time just hit the pause button.
When selecting your weights always make sure you can perform each exercise with proper form before going up in weight. Go for quality over quantity for reps.
Follow along and let's CRUSH the next 60 minutes together! ✊🔥
✅ Don't forget to warm up properly before starting this workout.
Show some love, give this workout a 👍
-----------------------------------------------------
FULL BODY WORKOUT DETAILS
💪 Target Muscles: Total Body
⏱ Duration: 1 Hour
40-80 sec work | 20 sec rest | 2 rounds | 4 blocks | Superset Finisher
0:00 - Intro
BLOCK 1 - LOWER BODY
0:35 - Straddle Squat
1:35 - Sumo RDL
2:36 - Goblet Squat Heel Elevated
3:35 - Reverse Lunge Right
4:35 - Reverse Lunge Left
5:35 - Alt Side Lunges
6:38 - Round 2 (repeat)
BLOCK 2 - CHEST/BACK
13:10 - Floor Press Heavy
13:55 - Floor Press Drop Set
14:55 - Bent Over Row Right
15:40 - Pinch Grip Row Right
16:40 - Bent Over Row Left
17:25 - Pinch Grip Row Left
18:26 - Chest Fly
19:05 - Pullovers
20:05 - Unilateral Low Fly (Right)
20:58 - Unilateral Straight Arm Push Back (Right)
21:45 - Unilateral Low Fly (Left)
22:31 - Unilateral Straight Arm Push Back (Left)
23:25 - Row with Eccentric Push Up
24:24 - Round 2 (repeat)
BLOCK 3 - SHOULDERS/BICEPS/TRICEPS
36:16 - Kneeling Shoulder Press Heavy
37:00 - Kneeling Shoulder Press Drop Set
38:00 - Unilateral Hammer Curl (Right)
38:45 - Unilateral Eccentric Preacher Curl (Right)
39:45 - Unilateral Hammer Curl (Left)
40:29 - Unilateral Eccentric Preacher Curl (Left)
41:30 - Skull Crusher
42:10 - Close Grip Press
43:10 - Lateral Raise
43:50 - Alt Eccentric Front Raise
44:53 - Round 2 (repeat)
BLOCK 4 - ABS/CORE
54:01 - Flutter Kicks with Lateral Dumbbell Hold
55:00 - Alt Single Leg Dumbbell Sit Ups
56:00 - Alt Opposite Ankle Touches
57:01 - Leg Drops
57:58 - Round 2 (repeat)
SUPERSET FINISHER
1:02:00 - (a1 Kneeling Arnold Press) (a2 Standing Bicep Curls)
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🍎 Free Nutrition Guide - https://www.chrispecsi.com/nutrition-...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#fullbodyworkout #homeworkout #workout #followalong
-----------------------------------------------------
CHECK OUT SOME OTHER WORKOUTS
💪60 Min Strength & Burn - 1 HOUR FULL BODY WORKOUT AT HOME | Du...
💪40 Min Push Workout - 40 MIN UPPER BODY BUILD WORKOUT with ...
💪60 Min Upper Body - 1 HOUR SOLID UPPER BODY DUMBBELL WORK...
💪40 Min Lower Body - 40 MIN CHALLENGING LOWER BODY WORKOUT...
-----------------------------------------------------
Drop a comment below and let me know how you did with this 1 hour full body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
Todays full body workout is divided into 4 blocks where we will target different muscles.
1️⃣Lower Body
2️⃣Chest/Back
3️⃣Shoulders/Arms
4️⃣Abs/Core
Take the next one hour at your own pace, there will be water breaks in between each block but if you need some extra rest time just hit the pause button.
When selecting your weights always make sure you can perform each exercise with proper form before going up in weight. Go for quality over quantity for reps.
Follow along and let's CRUSH the next 60 minutes together! ✊🔥
✅ Don't forget to warm up properly before starting this workout.
Show some love, give this workout a 👍
-----------------------------------------------------
FULL BODY WORKOUT DETAILS
💪 Target Muscles: Total Body
⏱ Duration: 1 Hour
40-80 sec work | 20 sec rest | 2 rounds | 4 blocks | Superset Finisher
0:00 - Intro
BLOCK 1 - LOWER BODY
0:35 - Straddle Squat
1:35 - Sumo RDL
2:36 - Goblet Squat Heel Elevated
3:35 - Reverse Lunge Right
4:35 - Reverse Lunge Left
5:35 - Alt Side Lunges
6:38 - Round 2 (repeat)
BLOCK 2 - CHEST/BACK
13:10 - Floor Press Heavy
13:55 - Floor Press Drop Set
14:55 - Bent Over Row Right
15:40 - Pinch Grip Row Right
16:40 - Bent Over Row Left
17:25 - Pinch Grip Row Left
18:26 - Chest Fly
19:05 - Pullovers
20:05 - Unilateral Low Fly (Right)
20:58 - Unilateral Straight Arm Push Back (Right)
21:45 - Unilateral Low Fly (Left)
22:31 - Unilateral Straight Arm Push Back (Left)
23:25 - Row with Eccentric Push Up
24:24 - Round 2 (repeat)
BLOCK 3 - SHOULDERS/BICEPS/TRICEPS
36:16 - Kneeling Shoulder Press Heavy
37:00 - Kneeling Shoulder Press Drop Set
38:00 - Unilateral Hammer Curl (Right)
38:45 - Unilateral Eccentric Preacher Curl (Right)
39:45 - Unilateral Hammer Curl (Left)
40:29 - Unilateral Eccentric Preacher Curl (Left)
41:30 - Skull Crusher
42:10 - Close Grip Press
43:10 - Lateral Raise
43:50 - Alt Eccentric Front Raise
44:53 - Round 2 (repeat)
BLOCK 4 - ABS/CORE
54:01 - Flutter Kicks with Lateral Dumbbell Hold
55:00 - Alt Single Leg Dumbbell Sit Ups
56:00 - Alt Opposite Ankle Touches
57:01 - Leg Drops
57:58 - Round 2 (repeat)
SUPERSET FINISHER
1:02:00 - (a1 Kneeling Arnold Press) (a2 Standing Bicep Curls)
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🍎 Free Nutrition Guide - https://www.chrispecsi.com/nutrition-...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#fullbodyworkout #homeworkout #workout #followalong
-----------------------------------------------------
CHECK OUT SOME OTHER WORKOUTS
💪60 Min Strength & Burn - 1 HOUR FULL BODY WORKOUT AT HOME | Du...
💪40 Min Push Workout - 40 MIN UPPER BODY BUILD WORKOUT with ...
💪60 Min Upper Body - 1 HOUR SOLID UPPER BODY DUMBBELL WORK...
💪40 Min Lower Body - 40 MIN CHALLENGING LOWER BODY WORKOUT...
-----------------------------------------------------
Drop a comment below and let me know how you did with this 1 hour full body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
2 سال پیش
در تاریخ 1401/08/08 منتشر شده
است.
27,371
بـار بازدید شده