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    selmozalta
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    The document lists a full-body dumbbell workout targeting the shoulders, biceps, triceps, chest, back, and forearms. It includes over 20 exercises such as dumbbell shrugs, lateral raises, overhead presses, curls, extensions, rows, and wrist exercises to be performed for 2 sets of 10-15 repetitions each.

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    The document lists a full-body dumbbell workout targeting the shoulders, biceps, triceps, chest, back, and forearms. It includes over 20 exercises such as dumbbell shrugs, lateral raises, overhead presses, curls, extensions, rows, and wrist exercises to be performed for 2 sets of 10-15 repetitions each.

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    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
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    4 views1 page

    New 14

    Uploaded by

    selmozalta
    The document lists a full-body dumbbell workout targeting the shoulders, biceps, triceps, chest, back, and forearms. It includes over 20 exercises such as dumbbell shrugs, lateral raises, overhead presses, curls, extensions, rows, and wrist exercises to be performed for 2 sets of 10-15 repetitions each.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
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    of 1

    Dumbbell shrugs 2x10 - traps

    Dumbbell Lateral Raise/Power Partials 2x10 - shoulder


    Dumbell Overhead Shoulder Press 2x10 - shoulder
    Seated Arnold Dumbbell Press 2x10 - shoulder
    Forward/Front Dumbbell Raise 2x10 - shoulder
    Upright Dumbbell Row 2x10 - shoulder
    Two-Arms Triceps Extension 2x10 - triceps
    One-Arm Triceps Extension 2x10 - triceps
    Alternate Bicep Curls x 50 - biceps
    Alternate Reverse Curls x25 - biceps + forearm
    Alternate Crucifix Curls x 10 - biceps
    Simultaneous Crucifix Curls x 10 - biceps
    Dumbbell Wrist Curls 2x10 - forearm
    Dumbbell Reverse Wirst Curls 2x10 - forearm
    Finger Wrist Curls 2x10 - forearm
    Rear Frontend Rotation 2x10 - forearm
    Frontend Rotation 2x10 - forearm
    Seated Dumbbell Wrist Curls 2x10 - forearm
    Seated Dumbbell Reverse Wrist Curls 2x10 - forearm
    Standing Dumbbell Upward Fly 2x10 - chest
    Standing Dumbbell Svend Chest Press 2x10 - chest
    Dumbbell Row 2x10 - back
    One Arm Dumbbell Rows 2x10 - back

    6:24 Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)

    6:56 Exercise 3: Pigeon Stretch (~30-45 second holds each side)

    7:59 Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

    https://www.youtube.com/watch?v=RqcOCBb4arc

    Half-kneeling hip flexor stretch 5x30sec


    Bridge 8x2sec
    Squats 15x

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