Estimated Daily Workout time: ~ 25 - 50 Min.
Equipment Needed: Only two (2) Dumbbells (5kg-30kg)
Warm-up and Cool-down / Stretching exercises are performed before and after each workout; It protects you from injuries, shortens your recovery time and allows you to get full efficiency from your training.
15 MINUTES CHEST & 10 MINUTES TRICEPS
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES BACK & 10 MINUTES BICEPS & WRIST
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES LEG & 10 MINUTES SHOULDER
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
ABS or REST
You can rest on the 4th day, or you can do a beginner abs workout or an intense abs workout. Depending on your motivation, you can do 2 workouts one after the other.
15 MINUTES SHOULDER & 10 MINUTES CHEST
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES ARM & 10 MINUTES BACK
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES LEGS AND ABS
Day 7 Complete 15 minutes of leg training and abs training per day.
15 MINUTES CHEST & 10 MINUTES BACK
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES ARM & 10 MINUTES SHOULDER
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES LEG x2
Repeat the 15-minute routine 2 times.
ABS or REST
Day 11, you can rest or do a beginner abs workout or an intense abs workout. Depending on your motivation, you can do 2 workouts one after the other.
15 MINUTES BACK & 10 MINUTES CHEST
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
10 MINUTES TRICEPS & 10 MINUTES BICEPS & WRIST
Complete 1 or 2 rounds of both 10-minute routines, depending on your motivation level.
15 MINUTES LEG & 10 MINUTES SHOULDER
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES BACK & 10 MINUTES BACK
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES CHEST & 10 MINUTES CHEST
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES ARM & 10 MINUTES SHOULDER
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
ABS or REST
Day 18, you can rest or do a beginner abs workout or an intense abs workout. Depending on your motivation, you can do 2 workouts one after the other.
15 MINUTES LEG x2
Repeat the 15-minute routine 2 times.
15 MINUTES SHOULDER & 10 MINUTES BACK
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES ARM AND ABS
Complete 15 minutes of ARM training and abs training on day 21.
15 MINUTES CHEST & 10 MINUTES SHOULDER
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES BACK & 10 MINUTES BICEPS & WRIST
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES LEG & 10 MINUTES TRICEPS
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
ABS or REST
Day 25, you can rest or do a beginner abs workout or an intense abs workout. Depending on your motivation, you can do 2 workouts one after the other.
15 MINUTES SHOULDER & 10 MINUTES BACK
Complete the 15-minute routine and the 10-minute routine 1 or 2 times, depending on your motivation.
10 MINUTES CHEST & 10 MINUTES TRICEPS
Complete 1 or 2 rounds of both 10-minute routines, depending on your motivation level.
15 MINUTES LEG x2
Repeat the 15-minute routine 2 times.
10 MINUTES SHOULDER & 15 MINUTES ARM
Complete the 10-minute routine and the 15-minute routine 1 or 2 times, depending on your motivation.
15 MINUTES CHEST & 15 MINUTES BACK
Complete both 15-minute workouts. LEGEND!!!!