Free personalized workout plan

6 Day Dumbbells and Bodyweight Only Routine

By Myworkouts

Experience
Beginner (1-2 years)
Time
44 minutes/day | 6 days/week
Good for
Athletic Performance, Bodybuilding, Build Muscle, Gain Strength, Lose Weight, Tone Body
Equipment
Bodyweight, Dumbbell, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

This is a simple 6 day workout routine anyone can do using only DUMBBELLS and BODYWEIGHT exercises. You can do this at home if you have a pair of dumbbells or at the gym.

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Monday - Lower Body

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Goblet Squat demonstrationPlay Goblet Squat demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Goblet Back Step Lunge demonstrationPlay Dumbbell Goblet Back Step Lunge demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 30 - 45s, (rest 60s)
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Tuesday - Upper Body

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Standing Dumbbell Shoulder Press
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Plank Toe Touch
3 sets, 30 - 45s, (rest 60s)
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Wednesday - Lower Body

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Dumbbell Split Squat demonstrationPlay Dumbbell Split Squat demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell One Arm Straight Leg Deadlift demonstrationPlay Dumbbell One Arm Straight Leg Deadlift demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3 sets, 30 - 45s, (rest 60s)
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Friday - Upper Body

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Push-up demonstrationPlay Push-up demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Front Raise to Lateral Raise demonstrationPlay Dumbbell Front Raise to Lateral Raise demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Shoulder Tap demonstrationPlay Shoulder Tap demonstration
3 sets, 30 - 45s, (rest 60s)
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Saturday - Lower Body

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Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Good Morning using Bodyweight demonstrationPlay Good Morning using Bodyweight demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Forward to Reverse Lunge
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 30 - 45s, (rest 60s)
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Sunday - Upper Body

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Chin-up demonstrationPlay Chin-up demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Arnold Press demonstrationPlay Arnold Press demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 30 - 45s, (rest 60s)
Show Alternative Exercises

Date Created: 4/3/2021, UTC


Last Updated: 4/3/2021, UTC

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