Nilaz Workout Plan

Exercise 1

Dumbbell Power Clean

Equipment: Dumbbells, Full Gym

View Details

Exercise 2

Dumbbell Devil Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 3

Dumbbell Power Clean

Equipment: Dumbbells, Full Gym

View Details

Exercise 4

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

View Details

4 Sets

10 Reps

30 Rest

Exercise 5

Dumbbell Wrist Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 6

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 7

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 8

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

View Details

Exercise 9

Tiger Yoga Pose

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 10

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 11

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

View Details

Exercise 12

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 13

Diagonal Neck Stretch

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 14

Neck Rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 15

Neck Flexion Stretch

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 16

Neck Extension Stretch

Equipment: Full Gym, NO EQUIPMENT

View Details

Exercise 17

Weighted Hanging Knee Raises

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

View Details

Exercise 18

Bent Over Twist

Equipment: Dumbbells, Full Gym

View Details

Exercise 19

Dumbbell V-up

Equipment: Dumbbells, Full Gym

View Details

Exercise 20

Dumbbell Windmill

Equipment: Dumbbells, Full Gym

View Details

Exercise 21

Dumbbell Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 22

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 23

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 24

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

View Details

Exercise 25

Push-Up to Renegade Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 26

Dumbbell Renegade Row

Equipment: Dumbbells, Full Gym

View Details

Exercise 27

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 28

Dumbbell Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 29

Concentration Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 30

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 31

Hammer Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 32

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 33

Zottman Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 34

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 35

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 36

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 37

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 38

Dumbbell Scott Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 39

Arm Blaster Hammer Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 40

Dumbbell Curl On Arm Blaster

Equipment: Dumbbells, Full Gym

View Details

Exercise 41

One Arm Biceps Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 42

Dumbbell Alternate Preacher Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 43

Two Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 44

Flexor Incline Dumbbell Curls

Equipment: Dumbbells, Full Gym

View Details

Exercise 45

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 46

Seated Alternating Dumbbell Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 47

Calf Raise

Equipment: Dumbbells, Full Gym

View Details

Exercise 48

Weighted Seated Calf Raise

Equipment: Dumbbells, Full Gym

View Details

Exercise 49

Dumbbell Burpees

Equipment: Dumbbells, Full Gym

View Details

Exercise 50

Dumbbell Split Jump

Equipment: Dumbbells, Full Gym

View Details

Exercise 51

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

View Details

Exercise 52

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 53

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 54

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 55

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

View Details

Exercise 56

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 57

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 58

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 59

Decline Dumbbell Fly

Equipment: Dumbbells, Full Gym

View Details

Exercise 60

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 61

Close-grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 62

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 63

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 64

Single Dumbbell Close-grip Press

Equipment: Dumbbells, Full Gym

View Details

Exercise 65

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

View Details

Exercise 66

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

View Details

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Exercise 67

Dumbbell Reverse Grip 30 Degrees Incline Bench Press

Equipment: Dumbbells, Full Gym

View Details

Dumbbell Reverse Grip 30 Degrees Incline Bench Press

Exercise 68

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

View Details

Exercise 69

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

View Details

Exercise 70

Dumbbell Glute Bridge

Equipment: Dumbbells, Full Gym

View Details

Related Workouts

Site Menu Close Menu