1Dumbbell Deep Squat
2Dumbbell Rear Lunge
4Standing Biceps Curl
5Standing Dumbbell Triceps Extension
6Oblique Side Crunches
7Dumbbell Side Bends
- Recommended number of laps
- Repeat all steps once.
Take 60 seconds pauses between steps.
- Workout duration
- This workout should take about 40 minutes to complete it.
- Workout info
- Try this interesting workout at your gym.
- Workout description
- Hard, male workout for the gym.
Dumbbell Deep Squat
2 series 8 repeats with 30 second pauses
Take a dumbbell with both hands. Stand with your feet shoulder width apart and between two aerobic steps. Hold the dumbbell from the side at arm’s length and lowered in front of the body.
Squat down until your thighs are parallel to the floor. Keep your chest lifted and head up.
Extending your knees jump back and onto the steps.
Squat down again until you touch the floor with the dumbbell. Keep your head up and chest lifted. Look straight ahead. Keep your back straight.
Push yourself up in a standing position with extended legs.
Keeping your legs extended bent over and lower the dumbbell until it touches the floor.
Push your torso up in a standing position. Jump back to where you started and repeat the exercise according to the training plan.