A great workout from our resident Personal Training/Rehabilitation senior tutor Glenn Cranham B.Sc (Hon’s)
Notes: All exercises are with dumbbells and loads (suggested for an intermediate 75kg male) are for each dumbbell. Each group is a circuit to be completed twice with a minutes rest between circuits. Add your own warm up and activations based on your client assessment and your own cool down to finish the workout. The table shows over two pages so make sure you press next at the bottom right to view the full workout and circuit.
| Exercise | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Chest Press | 2 | 20 | 18 | |
| Alternating Lunges | 2 | 20 | 18 | |
| Single Arm Row | 2 | 20 | 18 | |
| 1 Min | ||||
| Single Arm Clean & Press | 2 | 20 | 18 | |
| Goblet Alternating Lateral Lunges | 2 | 20 | 18 | |
| Pullovers | 2 | 20 | 18 | |
| 1 Min | ||||
| Incline Chest Press | 2 | 20 | 14 | |
| Bulgarian Split Squats | 2 | 20 | 14 | |
| Chest Supported Rows | 2 | 20 | 12 | |
| 1 Min | ||||
| Chest Flys | 2 | 20 | 12 | |
| Romanian Deadlifts | 2 | 20 | 12 | |
| Bent Over Rear Delt Flys | 2 | 20 | 6 | |
| 1 Min | ||||
| Z Bar Preacher Bench Bicep Curls | 2 | 20 | 22.5 | |
| Preacher Bench Seated Leg Extensions (Abs) | 2 | 20 | - | |
| Z Bar Seated Overhead Tricep Extensions | 2 | 20 | 20 |