Home + Dumbbell Workout (Push)
Home + Dumbbell Workout (Push)
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LLT
Lying Pullover w/ Leg Raise – Dumbbell
reps
15
intensity
75%
Tempo
controlled
Rest
30-45 Seconds
reps
15
intensity
75%
Tempo
controlled
Rest
30-45 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 75% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 2 | 15 | 75% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 3 | 15 | 75% RPE | Controlled | 30-45 Seconds (h:m:s) |
LLT
Bent Over Rear Delt Raise
reps
15
intensity
75%
Tempo
controlled
Rest
30-45 Seconds
reps
15
intensity
75%
Tempo
controlled
Rest
30-45 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 75% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 2 | 15 | 75% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 3 | 15 | 75% RPE | Controlled | 30-45 Seconds (h:m:s) |
LLT
Push Press Single Arm, Dumbbell
reps
10
intensity
60%
Tempo
controlled
Rest
30-45 Seconds
reps
10
intensity
60%
Tempo
controlled
Rest
30-45 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 60% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 2 | 10 | 80% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 3 | 10 | 95% RPE | Controlled | 60 Seconds (h:m:s) |
| 4 | 10 | 95% RPE | Controlled | 60 Seconds (h:m:s) |
| 5 | 10 | 95% RPE | Controlled | 60 Seconds (h:m:s) |
LLT
Floor Press – Dumbbells
reps
15
intensity
60%
Tempo
controlled
Rest
30-45 Seconds
reps
15
intensity
60%
Tempo
controlled
Rest
30-45 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 60% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 2 | 12 | 80% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 3 | 12 | 100% RPE | Controlled | 60 Seconds (h:m:s) |
| 4 | 12 | 100% RPE | Controlled | 60 Seconds (h:m:s) |
| 5 | 12 | 100% RPE | Controlled | 60 Seconds (h:m:s) |
LLT
DB French Press [JN]
reps
15
intensity
75%
Tempo
controlled
Rest
30-45 Seconds
reps
15
intensity
75%
Tempo
controlled
Rest
30-45 Seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 75% RPE | Controlled | 30-45 Seconds (h:m:s) |
| 2 | 12 | 95% RPE | Controlled | 60 Seconds (h:m:s) |
| 3 | 12 | 95% RPE | Controlled | 60 Seconds (h:m:s) |
| 4 | 12 | 95% RPE | Controlled | 60 Seconds (h:m:s) |
LLT
Tricep Dumbbell Kickback
time
40 Seconds AMRAP
intensity
65%
Tempo
controlled
Rest
45 Seconds
time
40 Seconds AMRAP
intensity
65%
Tempo
controlled
Rest
45 Seconds
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 40 Seconds AMRAP h:m:s | 65% RPE | Controlled | 45 Seconds (h:m:s) |
| 2 | 40 Seconds AMRAP h:m:s | 65% RPE | Controlled | 45 Seconds (h:m:s) |
| 3 | 40 Seconds AMRAP h:m:s | 65% RPE | Controlled | 45 Seconds (h:m:s) |