Following the Workout 3, this programme, still a Weightlifting Workout designed to be performed at home, will contain different exercises but the same principles will apply: Trisets, supersets and single sets. You will still require one pair of dumbbell for that but will also require some bodyweight movement and a monsterset/giantset also.
The reason why I include supersets, monstersets and trisets is that not only it increases the intensity of the workout but also it enables you to save time.
The workout is as follows:
1.MONSTERSET( 3 SETS-1 MIN 30 SEC REST)
-Crush Grip Front Raise
-Declined Push up(Push up from the knees can be done if the declined push up is too hard)
-Mid Back Row
-Front Squat(5 sec on negative/”going down” part of the movement)
2.NORMAL SET(3 SET OF 5-6 REPS)
-Clean, squat and Press*(made with both or a single dumbbell
*Note:That movement is very technical and you should make sure you are experienced lifter before doing that. If that exercise is too difficult, perform the following superset:
-Dumbbell Romanian Deadlift
3.TRISET ( 3SETS -1MIN 30 SEC REST)
4.TRISET (3SETS-1MIN 30 SEC REST)
-Rear Deltoid Row(Alternating arm)
-Dumbbell Triceps Extension
So here you are guys, another full body workout. Again, make sure you get one day rest before and after the workout. If you’ve got any problem/suggestions drop them in the comments below.