Workout plan
3 Day Split Full Body Antagonist Workout With Dumbbells

1

Exercise	Sets	Duration per set Rest
Bird Dog	3✕	12 rep.
Crunch	3✕	12 rep.
Superman / Superwoman	3✕	12 rep.
Bent Knee Leg Raise, Lying	3✕	12 rep.
Plank With Alternating Arm And Leg Raise	3✕	10-12 rep.
Mountain Climber	3✕	12 rep.
Pelvic Tilt	3✕	12 rep.
Oblique Crunch	3✕	12 rep.

2

Exercise	Sets	Duration per set Rest
Floor Flys With Dumbbells	3✕	12 rep.
Hammer Curl	3✕	12 rep.
Horizontal Fly	3✕	12 rep.
Floor Press With Dumbbells	3✕	12 rep.
Biceps-Curl With Dumbbells	3✕	12 rep.
Shrug With Dumbbells	3✕	12 rep.
Push-up	3✕	12 rep.

3

Exercise	Sets	Duration per set Rest
Lunge	3✕	12 rep.
Squat	3✕	12 rep.
Goblet Squat	3✕	12 rep.
Plank Jumping Jacks	3✕	12 rep.
Jogging	1✕	30-60 min

Frequently asked questions around the training e.g. a workout routine instruction