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Dumbbell Bench Press Warm-up · Dumbbell Bench Press · Incline Dumbbell Bench Press · Dumbbell Fly · Dumbbell Lying Triceps Extension · Dumbbell Deadlift Warm-up · Dumbbell Deadlift · One-arm Dumbbell Row · Chin-Up · Standing Dumbbell Calf Raise · Seated Dumbbell Press Warm-up · Seated Dumbbell Press · Dumbbell Side Lateral Raise · Dumbbell Rear Lateral Raise · Lying Leg Raise · Goblet Squat Warm-up · Goblet Squat · Dumbbell Lunge · Nordic Hamstring Curl · Standing Dumbbell Calf Raise

Frosty

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Frosty

Workout Breakdown

Push

Dumbell Bench Press

1

Dumbbell Bench Press Warm-up

1 set × 4-6 reps

2

Dumbbell Bench Press

1 set × 3×4-6 reps

Incline Dumbbell Bench Press

1

Incline Dumbbell Bench Press

1 set × 3×4-6 reps

Dumbbell Fly

1

Dumbbell Fly

1 set × 3×8-10 reps

Dumbbell Lying Triceps Extension

1

Dumbbell Lying Triceps Extension

1 set × 3×4-6 reps

Pull and Calves

Dumbbell Deadlift

1

Dumbbell Deadlift Warm-up

1 set × 4-6 reps

2

Dumbbell Deadlift

1 set × 3×4-6 reps

One-Arm Dumbbell Row

1

One-arm Dumbbell Row

1 set × 3×4-6 reps

Chin-Up

1

Chin-Up

1 set × 3×4-6 reps

Standing Dumbbell Calf Raise

1

Standing Dumbbell Calf Raise

1 set × 3×8-10 reps

Upper Body and Core

Seated Dumbbell Press

1

Seated Dumbbell Press Warm-up

1 set × 4-6 reps

2

Seated Dumbbell Press

1 set × 3×4-6 reps

Dumbbell Side Lateral Raise

1

Dumbbell Side Lateral Raise

1 set × 3×8-10 reps

Dumbbell Rear Lateral Raise

1

Dumbbell Rear Lateral Raise

1 set × 3×8-10 reps

Lying Leg Raise

1

Lying Leg Raise

1 set × 3×4-6 reps

Legs

Goblet Squat

1

Goblet Squat Warm-up

1 set × 8-10 reps

2

Goblet Squat

1 set × 3×8-10 reps

Dumbbell Lunge (In Place)

1

Dumbbell Lunge

1 set × 3×4-6 reps

Nordic Hamstring Curl

1

Nordic Hamstring Curl

1 set × 3×8-10 reps

Standing Dumbbell Calf Raise

1

Standing Dumbbell Calf Raise

1 set × 3×8-10 reps