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- Jun 18, 2019
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Heya folks
Since day one, I have been doing full body workouts, that mostly consist of exercises like barbell squat, benchpress, deadlift, bent-over-row etc. Even though these exercises have made me gain a ton of muscles...they have also made my gym days quite boring lately. That's why I am thinking about changing it up a bit, so that I can enjoy working out, instead of seeing it as a "pain in the ass". The exercises that I have chosen is only dumbbell exercises.
My goal is to lose fat while building muscles.
I've split the workout into 2 sections. A weightlifting one and a HIIT workout style one that will burn fat and build muscle providing that I am eating sufficient food.
Pt 1.
DB Incline Bench Press - 3 sets of 8-12 reps.
DB Pullovers - 3 sets of 8-12 reps.
Dumbbell Rows - 3 sets of 8-12 reps
Crush Grip Goblet Squats - 3 sets of 8-12 reps
Dumbbell Curl - 3 sets of 8-12 reps
DB Tricep exercise - 3 sets of 8-12 reps.
Pt 2.
Thrusters - 5x3 60' rest (I'll do them explosively with a weight which I can do 5 reps of 3 sets and progress form over weight).
Farmers Carries.
*SuperSet*
Swings.
(I'll do the carries as long as possible, after the carries drop the weight down and go straight into 15 swings, rest 60 secs and repeat 2 more time, so 3 times total.)
I look forward to hearing from you
Since day one, I have been doing full body workouts, that mostly consist of exercises like barbell squat, benchpress, deadlift, bent-over-row etc. Even though these exercises have made me gain a ton of muscles...they have also made my gym days quite boring lately. That's why I am thinking about changing it up a bit, so that I can enjoy working out, instead of seeing it as a "pain in the ass". The exercises that I have chosen is only dumbbell exercises.
My goal is to lose fat while building muscles.
I've split the workout into 2 sections. A weightlifting one and a HIIT workout style one that will burn fat and build muscle providing that I am eating sufficient food.
Pt 1.
DB Incline Bench Press - 3 sets of 8-12 reps.
DB Pullovers - 3 sets of 8-12 reps.
Dumbbell Rows - 3 sets of 8-12 reps
Crush Grip Goblet Squats - 3 sets of 8-12 reps
Dumbbell Curl - 3 sets of 8-12 reps
DB Tricep exercise - 3 sets of 8-12 reps.
Pt 2.
Thrusters - 5x3 60' rest (I'll do them explosively with a weight which I can do 5 reps of 3 sets and progress form over weight).
Farmers Carries.
*SuperSet*
Swings.
(I'll do the carries as long as possible, after the carries drop the weight down and go straight into 15 swings, rest 60 secs and repeat 2 more time, so 3 times total.)
I look forward to hearing from you