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48 Minute The Perfect Total Body Heavy Strength Workout
by Tracy Steen
💡 TLDW (Too Long; Didn't Watch)
48-minute total body heavy strength workout with dumbbells and barbell
by Tracy Steen
48-minute total body heavy strength workout with dumbbells and barbell
A complete dumbbell and barbell strength training workout targeting all major muscle groups. Features alternating rep ranges (5-8 for heavy sets, 10-12 for volume) with proper rest intervals for muscle growth.
Perform side lunges, hand-to-toe taps, front kicks, arm circles, and glute kickbacks to activate all muscle groups before lifting.
Complete 50 squats, alternating every 10 with 10 jump squats. Keep knees aligned with toes and hips back.
Perform 3 sets of 12 warmup reps, then 3 working sets of 8 reps. Hinge at hips, keep legs stiff, and squeeze at the top.
3 working sets of 8 reps targeting lats. Create a diamond shape with arms, drop hips for lat stretch, and pull to chest.
4 sets of 8 reps focusing on quad development. Elevate heels if needed for deeper range of motion.
4 sets (1x12 warmup, 3x8 working) pressing dumbbells over chest. Keep elbows slightly in, wrists neutral.
Complete 3 rounds of: 10 front raises, 10 overhead presses, 10 lateral raises, 10 reverse flies. Rest 60 seconds between rounds.
4 sets of 8 reps per leg. Create deficit for glute stretch or use bench for safety.
Giant set: 10 hammer curls, 12 tricep extensions, 10 crunches. Rest 30 seconds between exercises.
Stretch all major muscle groups to aid recovery.