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Lockdown 3 Home Workout

Thursday, 28 January 2021 at 07:21

Arnold Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Bench Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Chest Fly (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Skullcrusher (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Bicep Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Deadlift (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Front Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Lateral Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Hammer Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Lunge (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Set 4: 10 kg × 10

Set 5: 10 kg × 1

Set 6: 10 kg × 1

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Shrug (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Side Bend (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Set 4: 10 kg × 15

Set 5: 10 kg × 12

Set 6: 10 kg × 12

Bent Over One Arm Row (Dumbbell)

Set 1: 20 kg × 12

Set 2: 20 kg × 12

Set 3: 20 kg × 12

Set 4: 20 kg × 12

Set 5: 20 kg × 12

Set 6: 20 kg × 12

Pullover (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Triceps Extension (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Upright Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Chin Up

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps [Failure]

Bench Dip

Set 1: 15 reps

Set 2: 12 reps

Set 3: 10 reps