Volume + Intensity

Exercise 1

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 2

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 3

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 4

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 5

Z-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 6

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 7

Decline Close-Grip Bench To Skull Crusher

Equipment: Barbell, Full Gym

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Decline Close-Grip Bench To Skull Crusher

4 Sets

25 Reps

30-60 Rest

Exercise 8

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 9

Squat

Equipment: Barbell, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 10

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 11

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

25 Reps

30-60 Rest

Exercise 12

Bike

Equipment: Full Gym, Machine

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1 Sets

5-10min Reps

Dumbbell Bench Press

Hammer Press

Bent Over Dumbbell Row

Dumbbell Romanian Deadlift

Z-Bar Curl

Hammer Curl

Decline Close-Grip Bench To Skull Crusher

Dumbbell Kickback

Squat

Dumbbell Lunge

Dumbbell 4 Way Lateral Raise

Bike

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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