40 min Full Body Dumbbell Workout Burn fat + Build Muscle (HIGH IMPACT)

In this 40 min Full Body Dumbbell Workout Burn fat + Build Muscle we will be having 20x movements and 10x supersets in total. We will do each superset for 2x rounds in a row then we move on to the next superset. We will perform each movement for 40 seconds long and there will be a 15 seconds rest between each superset movement and a 20 seconds rest between each superset.

The weights that I’m using are:
2x 5kg
2x 10kg
2x 18kg

You can simply increase the intensity of this workout by using heavier weights or increase the volume of the workout by doing this routine for 2 rounds in a row (Based on your fitness level)

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

Workout Detail:

PART I
2x Rounds
Reverse Lunge – Hammer Curl (2x 10kg)
Alt. Single Arm Pick Up & Press (1x 18kg)
2x Rounds
Bent over Row 3x up – Shrugs (2x 18kg)
Spider Push Ups
2x Rounds
Front Squat – Reverse Lunge (2x 10kg)
Triceps Roll Extensions – Hip Thrust (2x 10kg)
2x Rounds
Single Arm Row (R/L) (1x 18kg)
DB Fly In & Out (2x 10kg)
2x Rounds
Sumo Deadlifts (2x 18kg)
Drag curl – Negative Curl (2x 10kg)

PART II
2x Rounds
Full Stop Dips
Alt. Pullover Hip Thrust (2x 10kg)
2x Rounds
Suitcase Squat – Romanian Deadlift (2x 18kg)
Side Half plank Rear Delt Raises (R/L) (1x 5kg)
2x Rounds
Squat Overhead Press (2x 10kg)
Wide Stance Alt. Rows (2x 18kg)
2x Rounds
Static Lateral Lunge – Push & Pull (1x 10kg)
Wide Stade stiff leg deadlift upright Row (2x 10kg)
2x Rounds
Dumbbell Transporter (2x 10kg)
Alternating Weighted Jackknife (1x 5kg)

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