www.strava.com/activities/4758573507

For years I’ve been thinking that I had to go big with the weights to get strong and fit, but turns out (everyone may already know this)

Lots of reps, fast paced workout does the trick even with just 10kg weights

#keepgoing

Lockdown 3 Home Workout

Tuesday, 9 February 2021 at 07:02

Arnold Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

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 × 12

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

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Shrug (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Side Bend (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 12

Set 4: 10 kg × 12

Set 5: 10 kg × 12

Set 6: 10 kg × 12

Bent Over One Arm Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 12

Set 4: 20 kg × 12

Set 5: 20 kg × 10

Set 6: 20 kg × 10

Upright Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 18

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

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