FULL BODY WORKOUT AT HOME WITH A SINGLE DUMBBELL
I made a big mistake, very effective for me.
I mean, I did a long, hard, and tiring workout. The joy of performing the exercises is major. The whole body feels every movement that leads to the acceleration of blood and respiration, oxygenation of the brain!
An endless super workout!
Beginning in the morning and ending almost at noon!
Two hours of transition from agony to ecstasy! Carrying the exercises to the end was very difficult.
Mentally, I didn’t finish it very well. I didn’t let him finish!
How to say, it was a plethora of exercise, all muscle groups. Not a shred of muscle remained unworked and tireless.
After two days of relaxation and a little physical work, it was worth waking up directly with the “stone” in my arms and moving them around the house with joy. After training, I cried for pity for half an hour.
Muscle pain started after the first 40 minutes. The next day’s training session started with a lot of laziness from muscle aches
The exercises for two hours of training were easy.
Finding myself on a good and rested day, I managed to finish an endless workout.
Let’s move on to writing the exercises, maybe someone has the madness to try this workout:
- LEGS SEGMENT
- goblet squat
- romanian deadlift
- suitcase squat ( L&R)
- stift legdeadlift
- goblet sumo squat
- hips thruster
- isometric hips thruster
- leg hips thruster (L&R)
- snatch squat barbarian squat
- squat and lunge (L&R)
- glutes blaster lunge (L&R)
- side squat (L&R)
- suitcase calves raise (L&R)
- donkey kick (L&R)
- fire hydrant (L&R)
- weight leg ext (L&R)
- TORSO SEGMENT
- chest press (L&R)
- shoulder press (L&R)
- single arms row (L&R)
- piston press
- pull over
- single arms T-row (L&R)
- chest fly (L&R)
- fly raise (L&R)
- shrug (L&R)
- piston row
- supinated front raise
- CORE SEGMENT
- halo
- good morning
- crunch press
- alt. side press
- seated front press
- around the world
- russian twist
- weighted abs crunch
- frog leg crunch
- frog leg bridge
- weighted side plank (L&R)
- oblique tilt (L&R)
- ARMS SEGMENT
- hammer shoulder press (L&R)
- triceps overhead ext
- standing front press
- piston row
- biceps lift
- bench pushup
- bench triceps dip
- preacher curl (L&R)
- suported triceps (L&R)
- lateral delts raise (L&R)
- concentration curl (L&R)
- triceps kick back (L&R)
- ‘L’ delts raise (L&R)
- hammer curl (L&R)
- triceps back swing (L&R)
- lateral delts triangle (L&R)
- https://www.youtube.com/watch?v=XLnwT1FJcR0&list=PLIn3nS9mJKxk_57AnXJsAvyWGCt9BDNGV&index=10&t=6173s
Be you and realize what you want to do with yourself!
The boss of mine executed them, finished them and it’s whole.
IMPORTANT –Don’t forget each segment is repeated twice and you work 30 seconds with a break of 10 seconds.
Don’t waste time changing the dumbbell! Think about what weight you use from the beginning! All the 1800 calories you should consume go on Saturday!
I’m glad I can share with someone the workouts I do, new or old!
You are in good physical condition
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