35 Minute DUMBBELL COMPOUND Workout ( MAJOR MUSCLES + ABS )

In this 35 minute DUMBBELL COMPOUND Workout we will put the focus on the major muscle groups of the human body. We will be targeting Legs , Chest and the back muscles directly and of course as we already know with each compound movement we are engaging other smaller muscles such as biceps, triceps, shoulders etc. at the same time as well.
We will be working with Giant sets of 3x movements. The first two movements focus on the certain body part and the 3rd movement focuses on the abdominal muscles.
We will be performing each movement for 45 seconds and with 15 seconds rest. There will be a 20 second rest between each Giant set.

You can Simply add intensity to this workout by using heavier weights. In case you want to add volume to the workout you can do this routine 2-3x rounds in a row.

In this I’m using 2x 17,5 kg Dumbbells.

Please make sure to do a proper warming up before starting the workout:

Workout Detail:
Part I
1. Front Squat
2. Single DB Squat
3. Locked Feet Sit up

4. Pulse Push up
5. Decline Pulse Press
6.Weight Grab Hip Lifts

7. Bent Over Rows 3x & Up Shrugs
8. Bent Over Take Over DB
9. Alternating Jackknife

10. Suitcase Squat / Deadlift
11. Hanging Single DB Narrow Deadlift
12. Locked Feet Twist Sit Up Taps

13. Alt. Pick Up & Press
14. Seated Strict Overhead Press
15. Low plank Extension Steps

16. Alt. Upright Rows
17. Kneeling Alt. Isolated Row
18. Hip Drop Alternating Knee Tuck Crunch

Part II
1. Alternating Reverse Lunges
2. Single Dumbbell Alt. Front Lunges
3. Single Foot Locked Sit Up Reach (R)

4. Parallel Press
5. Reverse Grip Decline Press
6. Single Foot Locked Sit Up Reach (L)

7. Landmine Row 3x count Pause
8. PULLOVER
9. Around The world

10. Sumo Squat
11. Sumo Deadlifts
12. Negative Superman Sit up

13. Negative Fly’s
14. Narrow Press
15. Kneeling side bends

16.Kneeling 1 ½ Row (R)
17.Kneeling 1 ½ Row (L)
18. Low Plank Hip Twist

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