Workout plan
3 Day Split Full Body Antagonist Workout With Dumbbells

1

Exercise	Sets	Duration per set
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
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
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