Life Quality - My new minimalist full body workout

13 Oct 2023

Equipments

• 2x Dumbbels 7kg
• 2x Dumbbels 15kg
• 1x Bench
• 2x Bumper plates 5kg
• 2x Bumper plates 20kg
• 1x Junior olimpic barbell (10kg)

Maximum weight on Dumbbels: 30kg Maximum weight on Barbell: 60kg

Timing

This entire workout takes only 40 minutes, (19 Sets * (40 + 50) seconds).

19 sets on total. 40 seconds per set. 50 seconds to rest between sets. Tue, Thu, Sat

Sets and reps

• Big muscles (Chest, Back, Quads and Hamstrings) I do 3 sets / 10 reps
• Small muscles (Triceps, Biceps) I do 2 sets / 10 reps
• Shoulder I do 3 bisets on (ab, ca, bc) pattern (each letter being a part of the shoulder)
• Weight is moderated to Low as resting interval is short.

Workout

• 3x Shoulder: AB, CA, BC (A = frontal raise, B = lateral raise, C = reverse fly)
• 3x Chest: Push ups / Fly
• 2x Triceps: Dips on the bench / Skull crusher with dumbbells
• 3x Back: Bent row with barbell / Dumbell
• 2x Biceps: Hammer curls / 45 degree curls
• 3x Quads: Sumo squat / Frontal dumbbell squat
• 3x Hamstrings: RDL barbell / RDL dumbbell

PS: I haven’t included ABS because I already do a lot on Boxing training.