This post ,unlike Workout 1 and Workout 2 will not be about Tabata as this is more of a Bodybuilding workout rather than a conditioning/cardio workout. For this you would need a pair of Dumbbell which is heavy enough for you to do Trisets, Monsterset and Crossfit Exercises with proper form.
I designed this workout specifically for people who train at home and who have limited equipment( hence 2 pairs of dumbbells only). But this can also be performed at a Gym and it would be better to do so due to the versatility of weight usage. But if you have no option except training at home, then you can use a simple pair of moderately heavy dumbbell*.
The workout is as follows:
TRISET 1(3 SETS-1 MIN 30 SEC REST BETWEEN SETS)
-Dumbell Press on the Floor
-Mid Back Row
-Dumbell Deadlift(target the quadriceps on that move)
TRISET 2 (3 SETS-1 MIN 30 SEC REST BETWEEN SETS)
– Dumbell Romanian Deadlift
TRISET 3 (3 SETS-1 MIN 30 SEC REST BETWEEN SETS)
-Front Press or Single Dumbell front raise( Grab the Dumbell with both hands and perform front raise)
-Rear Deltoids Row
SUPETSET (3 SETS- 30 SEC REST BETWEEN SETS)
-One arm Dumbell Tricep Extension
SINGLE SET(3 SETS- OPTIONAL)
-One arm Dumbell Row
As you’ve noticed it’s a full body workout. So make sure you’ve obtained enough rest one day before and after the training. The only muscles you can train during these 2 days are your abs and calves or running cardio. Make sure you do not do any strength training of the other muscles. If you’ve got any problem, question or suggestion, please feel free to ask me in the comments or by message on my Facebook page.
*Note:If you do not have a dumbell, there are possibilities to use home items(buckets, stick,….) to make your own weights. It will not be as reliable as a dumbell but you can still use them. I will later write a post about how to make your own “gym equipment”