50 Min Powerful Full Body Workout - Upper & Lower Supersets: Day 26 / Build Series 3

Day 26 of Build Series 3 is a Full Body Superset Workout using dumbbells, pairing upper and lower body exercises for maximum efficiency. This approach boosts muscle engagement, increases calorie burn, and keeps intensity high while allowing one muscle group to recover as the other works.

Block 1 focuses on quads and chest, Block 2 targets hamstrings, glutes, and back, and Block 3 hits shoulders, arms, and calves. We'll finish each block with a 60 sec agility exercise. Get ready for a challenging, time-efficient strength session with maximum results!

Weights used:

▸ Chris:
20kg / 45lbs
12kg / 26 lbs

▸ Edi:
16kg / 35lbs
9kg / 20lbs

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WORKOUT DETAILS:

0:00 Intro
1:02 Warm Up

Block 1 - Chest & Quads
7:36 - Goblet Side Step Squats
8:41 - Alt Chest Press
9:51 - Suitcase Squat Holds (3 sec)
10:57 - Power Floor Fly
12:05 - Sway Squats
13:12 - Incline Chest Press
14:16 - Skater Floor Touch

Block 2 - Back, Hamstrings & Glutes
24:12 - Offset Stiff Leg Deadlift (R)
25:09 - Supinated Row (R)
26:18 - Offset Stiff Leg Deadlift (L)
27:12 - Supinated Row (L)
28:23 - Glute Bridge
29:18 - Pullovers
30:29 - Lateral Shuffle

Block 3 - Shoulders, Arms & Calves
40:12 - Eccentric Push Press
41:12 - Squat Calf Raises (Top & Bottom)
42:22 - Alt Curl ISO Holds
43:28 - Toe Elevated Calf Raises
44:37 - OH Tri Ext
45:38 - Rolling Calf Raise Hops
46:48 - DB Toe Taps

56:35 - Cool Down



#fullbodyworkout


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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.