Total Body Training Program

2022-01-17 198 words One minute views

Contents

Day 1：Chest & Biceps

Dumbbell Bench Press（Warm Up）：2Repeat ×10Reps，Rest 1min

Dumbbell Bench Press：4Repeat ×8~12Reps，Rest 2min

Dumbbell Incline Bench Press：3Repeat ×8~12Reps，Rest 2min

Bench Press：3Repeat ×12~15Reps，Rest 2min

Bench Press with Static Hold：2Repeat ×1min，Rest 1min

Incline Dumbbell Biceps：4Repeat ×12~15Reps，Rest 1.5min

Dumbbell Biceps Curl：4Repeat ×8~10Reps，Rest 2min

Dumbbell Biceps with Static Hold：4Repet ×20Reps,hold 5s/5Reps, Rest 1.5min

Goblet Squat（Warm Up）：2Repeat ×10Reps，Rest 1min

Goblet Squat：4Repeat ×8~12Reps，Rest 2min

Dumbbell Split Squat：3Repeat ×8~12Reps，Rest 1min

Dumbbell Hip Thrust with Bench：3Repeat ×15Reps ，Rest 2min

Dumbbell Deadlift：3Repeat ×12Reps，Rest 2min

Standing Dumbbell Calf Raise：3Repeat ×20Reps，Rest 2min

Dumbbell Shoulder Press（Warm Up）：2Repeat ×8Reps，Rest 1min

Dumbbell Shoulder Press：4Repeat ×8~12Reps，Rest 2min

Dumbbell Shoulder Press：2Repeat ×15~20Reps，Rest 2min

Dumbbell Shoulder Fly（Warm Up）：2Repeat ×6~8Reps，Rest 1min

Dumbbell Shoulder Fly：4+1Repeat ×8~12Reps，Rest 2min，

Dumbbell Shoulder Fly with Static Hold：2Repeat ×15s，Rest 1.5min

Decline Dumbbell Shoulder Fly：3+2Repeat ×12~15Reps，Rest 2min

Dumbbell Lying Triceps Extension：4+1Repeat ×12~15Reps，Rest 2min

Alternating Dumbbell Lying Triceps Extension：3+1Repeat ×12~15Reps，Rest 2min

Bench Press：3Repeat ×12~15Reps，Rest 2min

Alternating Dumbbell Row（Warm Up）：2Repeat ×8Reps，Rest 1min

Alternating Dumbbell Row：4Repeat ×8~12Reps，Rest 1min

Dumbbell Row：2Repeat ×15~20Reps，Rest 1.5min

Dumbbell YTW Raise：3Repeat ×21Reps，Rest 2min

Dumbbell Shoulder press：3Repeat ×15Reps

Crunch：3Repeat ×15~20Rep, Rest 1.5min

Reverse Crunch：3Repeat ×15~20Reps，Rest 1.5min

Side-to-Side Crunch：3Repeat ×20Reps，Rest 1.5min

Cross-body Mountain Climber：2Repeat ×30Seconds, Rest 1min