Free personalized workout plan

Dumbbell Circuit Muscle Growth Routine

By Suman Roy

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

45 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Description

This 3 day routine utilizes circuit training and dumbbells to build muscle and burn fat. With this workout routine, all you need is a pair of dumbbells and the determination to improve your performanc

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Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

45 minutes

Genders

Male

Days per week

1 day

Goals

Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Description

This 3 day routine utilizes circuit training and dumbbells to build muscle and burn fat. With this workout routine, all you need is a pair of dumbbells and the determination to improve your performanc

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Equipment

Barbell, Bodyweight, Dumbbell

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


Circuit Training Routine

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ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
1 set15 reps0s
2. Dumbbell Lunges
Dumbbell Lunges
1 set12 reps0s
Do 12 reps each leg
3. Barbell Push Press1 set12 reps0s
Hold the dumbbells using a neutral grip i.e. palms facing each other
4. Renegade Row1 set6 reps0s
Perform 6 reps each side
5. Close Grip Push Up
Close Grip Push Up
1 set12 reps0s
6. Alternate Hammer Curl1 set12 reps0s
7. Suitcase Dumbbell Carry1 set90 - 120 reps0s

Date Created: 11/29/18, 3:14 AM


Last Updated: 2/13/20, 7:30 PM

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