FULL BODY 1 Sets
Dumbbell Squat 3
Dumbbell Bench Press 3
One Arm Dumbbell Row 3
Standing Dumbbell Curl 3
Two Arm Seated Dumbbell Extension 3
Sit Up 3
FULL BODY 2 Sets
Dumbbell Step Up 3
Dumbbell Stiff Leg Deadlift 3
Seated Dumbbell Press 3
Standing One Leg Dumbbell Calf Raise 3
Dumbbell Shrug 3
Dumbbell Side Bends 3
FULL BODY 3 Sets
Dumbbell Lunge 3
Dumbbell Floor Press 3
Wide Grip Pull Up 3
Standing Hammer Curl 3
Lying Dumbbell Extension 3
Lying Floor Leg Raise 3
FULL BODY 4 Sets
Walking Lunges 3
Dumbbell Rows 3
Chest Press 3
Dumbbell Shoulder Press 3
Dumbbell Bicep Curls Alternating 3
Dumbbell Tricep Extension 3
https://www.youtube.com/watch?v=0A3EgOztptQ
Reps
6-12
6-12
6-12
6-12
6-12
10-25
Reps
6-12
6-12
6-12
10-20
15-10
15-10
Reps
6-12
6-12
6-12
6-12
6-12
10-25
Reps
8-12
8-12
8-12
8-12
8-12
8-12
FULL BODY 5 Sets
1. Dumbbell Squat 3
2. Dumbbell Stiff Legged Deadlift 3
3. Bent Over Dumbbell Row 3
4. Dumbbell Bench Press 3
5. Lateral Raises 2
6. Standing Dumbbell Curl 2
7. Lying Dumbbell Extension 2
FULL BODY 6 Sets
Dumbbell Squat 2
Plank Renegade Rows 2
Split squat left/right 2
Single arm Dumbbell overhead Tricep extension Left/right 2
Concentration Curls Sitting Left/right 2
Tricep kick back left/right 2
Dumbbell side bend 2
Reps
10
10
10
10
8
8
8
Reps
12
12 https://www.youtube.com/watch?v=eGhLfe0feEs
12 https://www.muscleandstrength.com/exercises/one-leg-dumbbell-squat-aka-bulgaria
12 https://www.youtube.com/watch?v=_gsUck-7M74
12 https://www.youtube.com/watch?v=ndMlmdeMsWg
12 https://youtu.be/wXMB_17fu5k?t=231
12 https://www.youtube.com/watch?v=dL9ZzqtQI5c
-leg-dumbbell-squat-aka-bulgarian-squat.html
