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This workout is broken up into 3 supersets. Each superset is going to target different muscle groups to keep the heart elevated. The exercises are selected for maximizing calorie burn and allow you to rest one muscle group while working another.
Stay in the rep range of 8 to 12 reps for each exercise. If you cannot perform eight reps for an exercise you need to lighten up the weights. On the other hand, if you perform more than 12 reps per exercise, you need to increase the amount of weight that you’re using. This rep range is perfect for building muscle.
3 Supersets 8-12 Reps Per Exercise
A1 – DB Squat Press
A2 – DB Row
B1 – DB Incline Chest
B2 – DB Stiff Leg DL
C1 – DB Incline Skull Crushers
C2 – DB Incline Hammer Curls
What makes this workout so effective is that we are going to target upper body, lower body, chest, back, shoulders, arms, and legs. The reason why I chose dumbbells for this full body workout is because you can perform these exercises at a gym or at home as long as you have access to a bench and a pair of dumbbells.
Upper Body Workout – http://bit.ly/2vK3Gu7
12 Fat Burning Exercises – http://bit.ly/2uRfezc
Cardio And Abs Workout – http://bit.ly/2uRxsAL
Dumbbell Squat Press – Place the dumbbells above your shoulders with your palms facing towards each other. Perform a squat motion while keeping the dumbbells above your shoulders. Then as you stand up out of the squat position, press the dumbbells over your head with your palms still facing each other.
When performing the dumbbell squat press inhale as you go down into the squat position and then exhale as you stand up and press the dumbbells.
Dumbbell Row – Stand with feet hip-width apart with dumbbells in hand and bend at the waist. while looking down at the floor allow your arms to extend down towards the floor with your palms facing each other. While in this position pull your elbows up towards the ceiling and squeeze through your lats. Focus on trying to bring your shoulder blades together to achieve maximum contraction of your back muscles. You’re going to be breathing heavy but keep up the tempo to keep the intensity of this full body workout effective.
Dumbbell Incline Chest Press – The reason why I chose dumbbell incline chest press for this workout is because a lot of men failed to target their upper chest and it is also a lagging body part for most men. When you position the bench for the incline angle, make sure you elevate it a little bit more than a traditional incline setting. After working with men online and in-person they also feel that this angle activates their chest much more than a traditional incline bench.
Dumbbell Stiff Leg Deadlift – Start with feet shoulder-width apart with dumbbells resting on the front part of your thighs. slowly lower the dumbbells toward your ankles. Stop the dumbbells right below your knee are mid-shin point. Then, stand slowly while driving your hips forward and squeeze your glutes. Inhale as you lower the dumbbells and exhale as you stand up. Keep a slight bend in your knee during this exercise. Control your reps so that your lower back doesn’t get fatigued and you start using your lower back to pull the weight.
Dumbbell Incline Skull Crushers – Lie down on an incline bench and extend your arms up towards the ceiling. Have your palms face each other and slowly lower the dumbbells by bending your elbow. Bring the dumbbells down right outside of your ears and then extend your arm back up towards the ceiling for full extension. By performing this tricep exercise on an incline bench, I have noticed when working with clients that it places less stress on the elbow and the shoulder. Remember, your triceps make up 2/3rds of your arms.
Dumbbell incline hammer curls – Sit down on the incline bench with dumbbells in hand. Recline back to where you have upper back support and let your arms hang down to the side in a controlled position. With your palms facing your body, curl the dumbbells up and squeeze your biceps. Ensure that you perform this exercise with full range of motion for full muscle development. This is my go-to exercise for building forearms and biceps.
Crank out this full body workout routine for men the next you train. It’s quick, challenging, and effective. Go Dominate!
Hope you enjoyed this full body workout for men! Subscribe to the channel and comment below to let me know what you need help with. See you on the next video! 🙂