Train

Full Body Workout - Dumbbells #

Thighs, Chest, Back, Shoulders, Arms #

• Quadriceps -> Kettlebell Front Squat
• Hamstrings -> Weighted Hyperextension
• Chest -> Dumbbell Bench Press, Dumbbell Pullover
• Back -> Dumbbell Bent-over Row
• Deltoid (Front) -> Dumbbell Arnold Press
• Biceps Optional -> Dumbbell Incline Curl
• Triceps Optional -> Triceps Dip
• Abdominal -> Lever Seated Leg Raise Crunch
• Calves Optional -> Lever Standing Calf Raise

Stretches #

• Straight Arm Chest Stretch

Bodyweight #

• Leg Push -> Squat

• Upper Body Pull -> Pull-up

• Upper Body Push -> Push-up

• Low Back / Hamstrings -> Weighted Hyperextension

• Abs -> Bodyweight - Situp

  Optional:

• Quadriceps -> Bodyweight - Rear Lunge

• Hamstrings -> Bodyweight - Standing Calf Raise

• Back -> Bodyweight - Row (high bar)

Alternative Push Pull Stagger #

• Quadriceps -> Bodyweight - Rear Lunge
• Quadriceps -> Bodyweight - Squat
• Hamstrings -> Lever Kneeling Leg Curl (plate loaded)
• Hamstrings -> Stretch - Soldier Kick
• Chest -> Dumbbell - Bench Press
• Chest -> Machine - Chest Dip
• Deltoid (Side) -> Dumbbell - Upright Row
• Calves -> Dumbbell - Standing Calf Raise
• Calves -> Bodyweight - Standing Calf Raise
• Back -> Dumbbell - Bent-over Row
• Triceps -> Dumbbell - Kickback
• Triceps -> Machine - Triceps Dip
• Biceps -> Dumbbell - Curl
• Biceps -> Dumbbell - Incline Curl
• Abdominal -> Dumbbell - Push Crunch
• Abdominal -> Bodyweight - Push Crunch
• Abdominal -> Bodyweigth - Situp