34 year old male. 1.70m height and 70kg weight. Relatively small man. I use 5kg dumbbell as heavy and 3kg medium 😅 Also I recently got a varicocelectomy surgery (a month ago) and slowly recovering now. This workout series seems ideal for me at this point of my life.
Just started this series, ended up with about 12 reps per movement if I hit my "go" cue on time and worked up a good sweat haha. I'll be doing 15 mins of cardio after these as well. As far as weights, am in the 40lb/30lb/20lb increments for my modular dumbbells - give or take 5lb depending on the muscle or movement complexity.
Great stuff, I was repeating your old (2 years ago e.g. INTENSE Chest & Abs HIIT Workout: with a pair of Dumbbells) HIIT with weight videos using heavier weights and a few mods (I also like the music) so this is an excellent continuation for me. I used 22Kg, 14/12Kgs, did not see any light weights used in this video. I sometimes missed the cues as I was listening for the "bell" but it was a silent "go". Never mind, I rewound and continued. Thanks for the explanations especially for the reverse pullover as I was maxed out at 12kg.
58 year old female. 12.5 chest press. Fly and pullover 10 lbs. 12.6 skull crusher. 15 lb over head extension. Head had to go down to bench. Been doing full body 4 days a week. Gonna try this out for a change, and to see if any changes. Working on building muscle and bone density. Excited to get to the next set of muscle groups.
Thank you Coach for this new series. It will be definitely useful to me. I am 61 years old female. I used 25lbs for heavy, 20 -15 lbs for medium and 15 -12 lbs for light depending upon the exercise. Regards from USA. 🙏
Love the new series. I used a Swiss Physio ball because I don’t have a bench and used 45s for the press, 35 for the fly working down to as low as 15 because I have specific trouble with the reverse pull over. Awesome way to hit everything unilaterally and keep your heart rate up, coming back for the series!! These are the only videos on RUclips that focus on split routines unilaterally so they are so valuable
Hi Peter, You'll notice the very first exercise is always a warm up exercise. It's a compound moderate movement and you can always go lighter on the first set to warm up the muscles we're using for that particular session (which is how you should warm up).
Hi Megan, you can workout between 3 and 6 days per week with every series on this channel without risking "overtraining" related injury simply because the workouts are broken down by muscle group :)
All series on my channel can be done 3-6 days depending on your commitment and availability. My workouts are broken down by muscle group so you will not overtrain but I do recommend a rest day each week 👌
Amazing workout as usual. Looking forward to the rest of this.
Me: 44, male, some weights experience.
Weights: 15kg, 10kg, 5kg
34 year old male. 1.70m height and 70kg weight. Relatively small man. I use 5kg dumbbell as heavy and 3kg medium 😅 Also I recently got a varicocelectomy surgery (a month ago) and slowly recovering now. This workout series seems ideal for me at this point of my life.
I'm 6 months pregnant used 2.5kg and 5kg
You can really feel the imbalances on each side
Thank You Coach and welcome back
Thanks coach
Just started this series, ended up with about 12 reps per movement if I hit my "go" cue on time and worked up a good sweat haha. I'll be doing 15 mins of cardio after these as well.
As far as weights, am in the 40lb/30lb/20lb increments for my modular dumbbells - give or take 5lb depending on the muscle or movement complexity.
Great stuff, I was repeating your old (2 years ago e.g. INTENSE Chest & Abs HIIT Workout: with a pair of Dumbbells) HIIT with weight videos using heavier weights and a few mods (I also like the music) so this is an excellent continuation for me. I used 22Kg, 14/12Kgs, did not see any light weights used in this video. I sometimes missed the cues as I was listening for the "bell" but it was a silent "go". Never mind, I rewound and continued. Thanks for the explanations especially for the reverse pullover as I was maxed out at 12kg.
46, 178lbs. 45lb, 20lb, 12lb. Four-count eccentric movement. About 12 reps per movement. Great workout.
male 73yr 168lb 25 20 15
58 year old female. 12.5 chest press. Fly and pullover 10 lbs. 12.6 skull crusher. 15 lb over head extension. Head had to go down to bench. Been doing full body 4 days a week. Gonna try this out for a change, and to see if any changes. Working on building muscle and bone density. Excited to get to the next set of muscle groups.
Thank you Coach for this new series. It will be definitely useful to me. I am 61 years old female. I used 25lbs for heavy, 20 -15 lbs for medium and 15 -12 lbs for light depending upon the exercise. Regards from USA. 🙏
Love the new series. I used a Swiss Physio ball because I don’t have a bench and used 45s for the press, 35 for the fly working down to as low as 15 because I have specific trouble with the reverse pull over. Awesome way to hit everything unilaterally and keep your heart rate up, coming back for the series!! These are the only videos on RUclips that focus on split routines unilaterally so they are so valuable
Also did 25 pounds for most of the chest, 15 and dropped to 12 fir reverse pullovers and 15 or 12 for triceps
Really good workout as always. Thank you coach!
Still waiting to restart my journey again
Many thanks
Used 10, 9 7.5 and 5 kgs
Thanks Coach!
Hello folks what’s the best warm up ,also a question for you dear coach 😊
Hi Peter, You'll notice the very first exercise is always a warm up exercise. It's a compound moderate movement and you can always go lighter on the first set to warm up the muscles we're using for that particular session (which is how you should warm up).
45/30/15 lb
💯💯💯💯💯💯💯💯
Wondering what the format for the workouts, 4 days a week, 5?
Hi Megan, you can workout between 3 and 6 days per week with every series on this channel without risking "overtraining" related injury simply because the workouts are broken down by muscle group :)
I am looking forward to trying this series once my severe tennis elbow goes away 😒 injuries and getting old is not fun
Hi Mark, I'll create a YT short to show you an exercise to help rehabilitate your tennis/golfer's elbow :)
Thanks. The sooner it heals the better. For the last 6 weeks all I've been doing is abs and running.@@CoachAli
how many days per week ? Thanks !
All series on my channel can be done 3-6 days depending on your commitment and availability. My workouts are broken down by muscle group so you will not overtrain but I do recommend a rest day each week 👌