Barbells & Dumbbells

Warm-up

Complete each set, A first using barbell, then B using dumbbells. Only a brief rest between each exercise in the group. Each set works the same muscles with the barbell and dumbbells. For most of the exercises, I did a couple of variations (for example bicep curls: tempo, 2-2 count, and up-1 down-3)

Set #1

• A
• Static lunge
• Bicep curls
• Overhead press

• B
• Dynamic lunges
• Hammer curls
• Side lateral raise

Set #2

• A
• Sit-n-Stand (squat down on 1, come up just a little and hold counts 2 & 3, stand on 4)
• Underhand rows
• Deadlifts

• B
• Plie & upright row
• Reverse fly (8 reps) + bent over row (12 reps)
• Single-leg deadlifts

Set #3 (lying on bench or floor)

• A
• Chest press
• Hip lift with bar on hips (for hamstrings)
• Tricep French press

• B
• Chest fly
• Single leg hip lifts with single dumbbell on hip
• Skull crushers (palms face in)

Abs

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