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Get strong with one dumbbell

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Venresswolfe
111
Published on 25 Jul 2021 / In How-to & Style

Left & right side

3reps-dumbbell half snatch?
3reps-complete snatch
3reps-neutral grip shoulder press
3reps-squats
3reps-Hanging cleans
3reps-Bulgarian split squats
3reps-one arm row
3reps-offset pushups (one hand remains on the handle)
3reps-single arm Romanian deadlift

3 circuits / pyramid from 3 to 1 reps. Rest 1 to 5 minutes between circuits.

Use a weight that is challenging for you. I tried the 60 , and about puked at the end of it , know your limits.

This workout will help you with fat loss (cardio) and with strength / muscle gains (anabolic)

The trainer in this video puts out great workouts. Check him out for more ⁣https://m.youtube.com/channel/....UC0RXxRo7Co3FS6SqQ8N

I wanted to share this with you because it's takes limited space and equipment. Also , if you're short on time.

3 days/ week

White power \o

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10 Comments sort Sort By

Fender
Fender 2 months ago

I got some 20lbers and just spam hundreds of wrist curls. Make you an unbeatable arm wrestler.

   1    0
Venresswolfe
Venresswolfe 2 months ago

If you like arm wrestling check out this crazy strong kid from Russia. He's seems to be unstoppable , like a genetic mutant. https://m.youtube.com/watch?v=Ydw5hJwX8sY

   0    0
Fender
Fender 2 months ago

@Venresswolfe: Na man the mutant was Zhokh. Schoolboy is good but he needs to enter real tournament, enough of this rookie body builder shit.

   1    0
AppalachianAmerican
AppalachianAmerican 2 months ago

60lbs...my effin' gawd!
Sure hope he's a white nationalist.

   1    0
Venresswolfe
Venresswolfe 2 months ago

I did it , you can do it too brother. 💪

   1    0
Beach_life
Beach_life 2 months ago

NIGGERS WILL SHOOT

   0    0
Venresswolfe
Venresswolfe 2 months ago

I think it would behoove you to check this out : A video made especially for you Jude: https://worldtruthvideos.org/w....atch/mortal-beach-li

   2    0
Beach_life
Beach_life 2 months ago

SHEEEEEEEEEEEEEEEEEEEEEEEEEEIT

   0    0
Teutonic Knight
Teutonic Knight 2 months ago (edited)

looks like my 40lb , maybe 60lb dumbell not a 100lb as shown camera is deceiving but that's not a 100lb

   1    0
Venresswolfe
Venresswolfe 2 months ago

No , he's using a 60# dumbbell. For this complex. I just used the 100# for reference (single dumbbell)

I tried the 60# at the time and it tore me up , so I dropped it down to 45#,and did the complex for 4 weeks working my way back to the 60#.

With a 40# I would suspect a good workout , depending on your fitness level.

Try it out , its a full body workout. It will deliver results if you stick to it.

   1    0
Teutonic Knight
Teutonic Knight 2 months ago

@Venresswolfe: And no that's good, sorry didn't mean it as insulting, just photo thing..i do the same many excellent workouts with dumbells..I can do every muscle group between push-ups and dumbells. I change up routines monthly.

   1    0
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