Dumbbell Athletic & Muscle Building Workout You Can Do At Home

By Luka Hocevar

	Intermediate (2-3 years)
	36 minutes/day
	Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
	1 x Dumbbell, Bodyweight, 2 x Dumbbell, Flat Bench Show More

Average Exertion

Average Cardio Intensity

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

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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 👇🏼

Description

Media

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Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.One-Arm Dumbbell Snatch See Exercise Notes	4 rounds	6 reps	0s
1B.Bodyweight Jump Squat	4 rounds	8 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Tall Kneeling Clean to Forward Lunge	4 rounds	6-8 reps	0s
2B.Bent Over ISO Row	4 rounds	12 reps	60s
Circuit #3 - 3-2 rounds Rest 60s between rounds
3A.Staggered Stance Dumbbell Deadlift See Exercise Notes	3-2 rounds	15 reps	0s
3B.Hip Thrust DB Bench Press	3-2 rounds	12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Renegade Row See Exercise Notes	3 rounds	8 reps	0s
4B.Hollow Hold with DB Pullover	3 rounds	12 reps	60s

Date Created: 5/7/2021, UTC

Last Updated: 6/18/2021, UTC

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