By Myworkouts
Advanced (3+ years) | |
37 minutes/day | 3 days/week | |
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body | |
2 x Dumbbell, Bodyweight, 1 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Lower | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell Push up | 4 rounds | 30s | 10s | |
1B.Standing Dumbbell Press | 4 rounds | 30s | 10s | |
1C.Dumbbell Floor Press | 4 rounds | 30s | 10s | |
1D.Push-Up Low Back Extension See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Bent Over Dumbbell Tricep Kickback | 4 rounds | 30s | 10s | |
2C.Dumbbell Floor Fly | 4 rounds | 30s | 10s | |
2D.Chin To Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
3B.Man Maker | 4 rounds | 30s | 10s | |
3C.Dumbbell Squat To Shoulder Press | 4 rounds | 30s | 10s | |
3D.Seated Overhead Triceps Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Alternate Dumbbell Row | 4 rounds | 30s | 10s | |
1B.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
1C.Bent Over Two-Dumbbell Row | 4 rounds | 30s | 10s | |
1D.Bent Over Reach to Sky See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Neutral Grip Alternating Dumbbell Row See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Standing Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
2C.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
2D.Thoracic Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Reverse Grip Bent Over Dumbbell Row | 4 rounds | 30s | 10s | |
3B.Standing Concentration Curl | 4 rounds | 30s | 10s | |
3C.Standing Cobra | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell Front Squat | 4 rounds | 30s | 10s | |
1B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
1C.Walking Dumbbell Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
1D.Overhead Curtsy lunge See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
2B.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes | 4 rounds | 30s | 10s | |
2C.Dumbbell Lunges See Exercise Notes | 4 rounds | 30s | 10s | |
2D.Piriformis Static Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Dumbbell Alternating Side Lunge | 4 rounds | 30s | 10s | |
3B.Stiff-Legged Dumbbell Deadlift | 4 rounds | 30s | 10s | |
3C.Dumbbell Squat | 4 rounds | 30s | 10s | |
3D.Seated Glute Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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