This workout is ideal for people who have some experience with dumbells. But, even if you don't, you'll still be able to follow along. We will focus on hitting every main part of the body so if you're planning on a full body workout, this might be the one for you. We will work our way down from the top, starting with shoulders and ending with quads. Another way to use this post is to use any of these exercises and add them to your current workout.
For this workout you're going to need dumbbells (of any weight, so use the weight you're currently using) and optionally a workout mat. What are dumbbells?
Exercises
Beginner Experienced Advanced
Overview of exercises
1. First up we have the Shoulder Press to engage the shoulder muscles and start of strong.
Shoulders
1 set, 15 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
2. The second exercise is Lateral Raises. This shoulder-building exercise is arguably one of the most effective ones using dumbbells.
Shoulders
1 set, 15 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
3. The next exercise is Tricep extensions for building your triceps so your arms don't look out of balance.
Triceps
1 set, 15 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
4. Bent over rows. Great when you're trying to grow your back. We're doing volume-sets for this one, meaning we're getting more reps than the other exercises.
Back, back of the shoulders, biceps
2 sets, 15 reps 3 sets, 12 reps 5 sets, 10 reps What does this mean?
5. Bicep curls to target the bicep muscles.
Bicep
1 set, 15 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
6. Next on the list are the Deadlifts, with which we start with the lower part of our body.
lower back, hamstrings, quadriceps
1 set, 15 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
7. Lunges to get some mobility going.
Quadriceps, Glutes
1 set, 15 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
8. We end this workout with Sumosquats
Quadriceps, Glutes
1 set, 15 reps 2 sets, 12 reps 4 sets, 10 reps What does this mean?
And with Sumo squats, that concludes this workout.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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