jesusislord0211
New member
These are two full body twice a week workouts I took from the internet and changed to accommodate the equipment I have, since I’m doing it at home. I’m curious which one you guys would recommend, and if I should change something with it. Also suggesting warmups or stretches for the workout would also be great.
Workout no1:
Day 1
• Squat: 3 sets x 5–10 reps
• Dumbbell Bench Press: 3 sets x 5–10 reps
• Dumbbell Romanian Deadlift: 3 sets x 5–10 reps
• Dumbbell Row: 3 sets x 5–10 reps
Day 2
• Glute Bridge: 3 sets x 5–10 reps
• Dumbbell Overhead Press: 3 sets x 5–10 reps
• Dumbbell Goblet Squat: 3 sets x 5–10 reps
• Dumbbell pullovers: 3 sets x 5–10 reps
Workout no2:
Day 1
• Dumbbell Bench Press 4 sets x 5-8 reps
• Dumbbell pullovers 4 sets x 10-15 reps
• Squat 4 sets x 5-8 reps
• Single legged deadlift 4 sets x 10-15 reps
• Dumbbell Shoulder Press 3 sets x 5-8 reps
Day 2
• Incline Dumbbell Press 4 sets x 10-15 reps
• Dumbbell single arm row 4 sets x 10-15 reps
• Lunges 4 sets x 10-15 reps
• Dumbbell Romanian Deadlift 4 sets x 10-15 reps
• Lateral Raise 3 sets x 15-20 reps
Workout no1:
Day 1
• Squat: 3 sets x 5–10 reps
• Dumbbell Bench Press: 3 sets x 5–10 reps
• Dumbbell Romanian Deadlift: 3 sets x 5–10 reps
• Dumbbell Row: 3 sets x 5–10 reps
Day 2
• Glute Bridge: 3 sets x 5–10 reps
• Dumbbell Overhead Press: 3 sets x 5–10 reps
• Dumbbell Goblet Squat: 3 sets x 5–10 reps
• Dumbbell pullovers: 3 sets x 5–10 reps
Workout no2:
Day 1
• Dumbbell Bench Press 4 sets x 5-8 reps
• Dumbbell pullovers 4 sets x 10-15 reps
• Squat 4 sets x 5-8 reps
• Single legged deadlift 4 sets x 10-15 reps
• Dumbbell Shoulder Press 3 sets x 5-8 reps
Day 2
• Incline Dumbbell Press 4 sets x 10-15 reps
• Dumbbell single arm row 4 sets x 10-15 reps
• Lunges 4 sets x 10-15 reps
• Dumbbell Romanian Deadlift 4 sets x 10-15 reps
• Lateral Raise 3 sets x 15-20 reps