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Dumbbell Muscle Growth and Fat Loss Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

1 day

Time

172 minutes

Genders

Female

Goals

Build Muscle (Female)
Fat Loss (Female)
Description

This dumbbell only workout incorporates compound movements and burpees to build muscle and burn fat. For each exercise, perform it for 20 seconds and then rest for 10 seconds for four rounds. Do the s

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Equipment

Bodyweight, Cable, Dumbbell

Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

172 minutes

Genders

Female

Days per week

1 day

Goals

Build Muscle (Female)
Fat Loss (Female)
Description

This dumbbell only workout incorporates compound movements and burpees to build muscle and burn fat. For each exercise, perform it for 20 seconds and then rest for 10 seconds for four rounds. Do the s

Show More

Equipment

Bodyweight, Cable, Dumbbell

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


Dumbbell Muscle Growth and Fat Loss Workout

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ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 setsAMAP reps10s
20 second time limit
2. Standing Dumbbell Upright Row4 setsAMAP reps10s
20 second time limit
3. Burpee (Advanced)1 set10 reps60s
4. Dumbbell Floor Press
Dumbbell Floor Press
4 setsAMAP reps10s
20 second time limit
5. Dumbbell Flys
Dumbbell Flys
4 setsAMAP reps10s
20 second time limit
6. Burpee (Advanced)1 set10 reps60s
7. Russian Twist
Russian Twist
4 setsAMAP reps10s
20 second time limit
8. Bicycle Crunch4 setsAMAP reps60s
20 second time limit
9. Burpee (Advanced)1 set10 reps60s
10. Push-up4 setsAMAP reps10s
20 second time limit
11. Straight Bar Tricep Extension4 setsAMAP reps10s
20 second time limit
12. Burpee (Advanced)1 set10 reps60s
13. Standing Dumbbell Biceps Curl4 setsAMAP reps10s
20 second time limit
14. Alternate Hammer Curl4 setsAMAP reps10s
20 second time limit
15. Burpee (Advanced)1 set10 reps60s

Date Created: 6/21/18, 2:02 PM


Last Updated: 9/12/20, 9:39 PM

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