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33-Minute Full-Body Weightlifting 🏋️‍♀️

33 min

6 exercises

We're changing our exercises around a little bit here. Because change is fun and we all need a little bit of it in our lives, huh? Enjoy this week's new movements!

Upright Dumbbell Rows

3 sets

10 reps

60 sec rest

Take time to get that weight up towards your shoulder level; but be careful not to hit your chin.

1:00 rest

Decline Bench Dumbbell Press

3 sets

10 reps

60 sec rest

Nice a slow! Aim for 4 seconds per rep, and feel that burn at rep 10 almost to a point of failure.

1:00 rest

Bulgarian Split Squats

3 sets

16 reps

60 sec rest

Time to really target those hamstrings! 8 reps per leg!

1:00 rest

Triangle Bar Lat Pulldowns

3 sets

10 reps

60 sec rest

Again, take 4 seconds to complete each rep!

1:00 rest

Dumbbell Shrugs

3 sets

16 reps

45 sec rest

A great movement that will make you look like a boss! Get those shoulders nice and high!

1:00 rest

Standing Cable Crossover Press

3 sets

10 reps

45 sec rest

Can you spend 5 seconds per rep here? Ouch!

This 33-Minute Full-Body Weightlifting 🏋️‍♀️ 33 min gym printable workout plan effectively targets your back, chest, legs and shoulders. Easily follow this interactive free workout on your phone or save the printable workout PDF with clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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33-Minute Full-Body Weightlifting 🏋️‍♀️

33 min

6 exercises

We're changing our exercises around a little bit here. Because change is fun and we all need a little bit of it in our lives, huh? Enjoy this week's new movements!

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Upright Dumbbell Rows

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Take time to get that weight up towards your shoulder level; but be careful not to hit your chin.

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps

Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Slowly lower to the start position and repeat.

Rest

0:00

next up

Decline Bench Dumbbell Press

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Nice a slow! Aim for 4 seconds per rep, and feel that burn at rep 10 almost to a point of failure.

Start

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
Grab hold of the dumbbells with an overhand grip and lie back on the bench.
Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Rest

0:00

next up

Bulgarian Split Squats

3 sets

16 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Time to really target those hamstrings! 8 reps per leg!

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
Allow your thigh to come to parallel with the floor.
Pause then slowly return to the starting position without locking out your knee.
Repeat then switch sides once set is complete.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
Raise your left foot from the floor, extending your leg out in front of you.
As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
Continue this downward movement until your right thigh is parallel to the floor.
Hold for a count of one.
Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Keep your shoulders back. And your back straight.
Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
Return to the start position by slowly straightening your legs and raising your body back to a standing position.
Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Rest

0:00

next up

Triangle Bar Lat Pulldowns

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Again, take 4 seconds to complete each rep!

Start

Primary muscle group(s):

Middle Back / Lats

Secondary:

Biceps

Attach a V-bar / Triangle Bar to the Lat Pulldown machine. Sit on the bench and make sure your knees are secure. Reach up and grab the V-bar with an overhand grip. Be sure to brace your core.
Begin the movement by leaning back slightly while pulling down on the V-bar. Be sure to engage your middle back during the movement.
Once the V-bar is at your chest, pause, contract the muscle, and slowly release to the starting position.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Biceps

Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.

Rest

0:00

next up

Dumbbell Shrugs

3 sets

16 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

A great movement that will make you look like a boss! Get those shoulders nice and high!

Start

Primary muscle group(s):

Shoulders

Stand with your feet shoulder width apart and a dumbbell in each hand.
Keep your arms extended and by your sides and with your palms facing in.
Relax your shoulders so they hang as low as possible.
Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a count of one.
Slowly relax your shoulders to return to the start position.
Repeat.

You can also rotate your shoulders in a circular movement during this exercise. One direction on the lift, the opposite direction when lowering to the start position.

Primary muscle group(s):

Neck & Upper Traps

Secondary:

Shoulders, Upper Back & Lower Traps

Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you.
Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.
Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell.
Continue as high as possible then hold for a count of one.
Return to the start position in a smooth movement, inhaling as you do so.
Pause then repeat.

You can rotate your shoulders when performing this exercise. However this is not recommended for people with shoulder problems.

Rest

0:00

next up

Standing Cable Crossover Press

3 sets

10 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Can you spend 5 seconds per rep here? Ouch!

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
When the dumbbells are parallel with the ground, pause, and return to the starting position.

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a pec deck machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

Workout done!