Experience
Free personalized workout plan
Day 1: Monday - Workout 1 | Day 2: Rest | Day 3: Wednesday - Workout 2 | Day 4: Rest | Day 5: Friday - Workout 3 | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat![]() | 3 sets | 6 - 12 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 6 - 12 reps | 60s | |
3. One-Arm Bent-Over Dumbbell Row | 3 sets | 6 - 12 reps | 60s | |
4. Standing Dumbbell Biceps Curl | 3 sets | 6 - 12 reps | 60s | |
5. Seated Dumbbell Overhead Triceps Extension![]() | 3 sets | 6 - 12 reps | 60s | |
6. Sit Up | 3 sets | 10 - 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Step-Up![]() | 3 sets | 6 - 12 reps | 60s | |
2. Stiff-Legged Dumbbell Deadlift | 3 sets | 6 - 12 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 3 sets | 6 - 12 reps | 60s | |
4. Standing One Leg Calf Raise With Dumbbell | 3 sets | 10 - 20 reps | 60s | |
5. Dumbbell Shrug![]() | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Side Bend![]() | 3 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Lunges![]() | 3 sets | 6 - 12 reps | 60s | |
2. Dumbbell Floor Press![]() | 3 sets | 6 - 12 reps | 60s | |
3. Wide-Grip Pullup | 3 sets | 6 - 12 reps | 60s | |
4. Standing Hammer Curl | 3 sets | 6 - 12 reps | 60s | |
5. Dumbbell Lying Triceps Extension![]() | 3 sets | 6 - 12 reps | 60s | |
6. Lying Floor Leg Raise | 3 sets | 10 - 25 reps | 60s |
See More Similar Workouts
See More More Workouts by mywrkouts.com
See More Similiar full body workouts
See More Workouts with similar equipment
See More 3 day workouts that are 58 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.