NguyenLuat 
|
Dumbbell Bench Press
|
4x10 reps |
rest: 90s
|
|
|
Dumbbell Fly
|
3x10 reps |
rest: 90s
|
|
|
Dumbbell One-Arm Tricep Kickback
|
3x10 reps |
rest: 90s
|
|
|
Cable Tricep Pushdown (Rope)
|
4x10 reps |
rest: 90s
|
|
|
Treadmill Running
|
1x0 reps |
rest: 30s
|
|
|
Swimming
|
1x0 reps |
rest: 60s
|
|
|
Elliptical Training
|
1x0 reps |
rest: 5s
|
|
|
Barbell Squat
|
4x10 reps |
rest: 120s
|
|
|
Machine Seated Leg Curl
|
4x10 reps |
rest: 90s
|
|
|
Single-Leg Kickback
|
3x12 reps |
rest: 90s
|
|
|
Barbell Glute Bridge
|
4x10 reps |
rest: 90s
|
|
|
Leg Raise
|
3x20 reps |
rest: 60s
|
|
|
Seated Leg Tuck
|
3x20 reps |
rest: 90s
|
|
|
Dumbbell Side Bend
|
3x10 reps |
rest: 60s
|
|
|
Barbell Military Press
|
4x10 reps |
rest: 90s
|
|
|
Dumbbell Bent-Over Raise
|
4x10 reps |
rest: 90s
|
|
|
Dumbbell Alternating Deltoid Raise
|
3x12 reps |
rest: 90s
|
|
|
Barbell Bent-Over Row
|
4x10 reps |
rest: 90s
|
|
|
EZ Bar Curl
|
4x10 reps |
rest: 90s
|
|
|
|
Treadmill Running
|
1x0 reps |
rest: 20s
|
|
![Dumbbell Routine (Home or Gym)](https://cdn.jefit.com/uc/file/da666b21d5bcbbc4/1.jpg")
![Dumbbell Shoulders & Arms 2](https://cdn.jefit.com/uc/file/f34c7c73f6dd7710/1.jpg")
![Full Body Training Plan (3-days)](https://cdn.jefit.com/uc/file/6b53bfb54832cd69/1.jpg")
![Full Body Training (1 muscle group/day)](https://cdn.jefit.com/uc/file/6b327978a615a86f/1.jpg")
![Machine-Based Strength Program](https://cdn.jefit.com/uc/file/a9bbc582182c9ba8/1.jpg")
![Upper Body Strength Plan (Barbell/DB only)](https://cdn.jefit.com/uc/file/6e7e6a9dbbb13567/1.jpg")
