Free personalized workout plan

Dumbbell Athletic & Muscle Building Workout You Can Do At Home

By Luka Hocevar

Experience
Intermediate (2-3 years)
Time
55 minutes/day
Good for
Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
2 x Dumbbell, Bodyweight
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This is a workout that covers power, as well as muscle building time (time under tension).

Although it may not be optimal, it shows you can get a great, challenging, workout in with minimal equipment as well as aligning it with your goals. Try it out 👇🏼

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Media



Circuit
One-Arm Dumbbell Snatch demonstrationPlay One-Arm Dumbbell Snatch demonstration
4 sets, 6 reps, (rest 60s)
6 reps per side
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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Tall Kneeling Clean to Forward Lunge demonstrationPlay Tall Kneeling Clean to Forward Lunge demonstration
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over ISO Row demonstrationPlay Bent Over ISO Row demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Staggered Stance Dumbbell Deadlift demonstrationPlay Staggered Stance Dumbbell Deadlift demonstration
3 - 2 sets, 15 reps, (rest 60s)
15 reps per side
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Hip Thrust DB Bench Press demonstrationPlay Hip Thrust DB Bench Press demonstration
3 - 2 sets, 12 reps, (rest 60s)
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Circuit
Renegade Row demonstrationPlay Renegade Row demonstration
3 sets, 8 reps, (rest 60s)
8 reps per side
Show Alternative Exercises
Hollow Hold with DB Pullover demonstrationPlay Hollow Hold with DB Pullover demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/7/2021, UTC


Last Updated: 6/18/2021, UTC

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