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Dumbbell Muscle Growth and Fat Loss Workout

By Myworkouts

Experience

Beginner (1-2 years)

Days per week

1 day

Time

172 minutes

Genders

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

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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Source

Equipment

Bodyweight, Cable, Dumbbell

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

172 minutes

Genders

Days per week

1 day

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

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

Workout Type

Full Body

Avg Cardio Intensity

Source

Week 1

Dumbbell Muscle Growth and Fat Loss Workout

Exercise	Sets	Reps	Rest	Notes
1. Seated Dumbbell Shoulder Press ▶	4 sets	AMAP reps	10s	20 second time limit
2. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	4 sets	AMAP reps	10s	20 second time limit
3. Burpee (Advanced) How To Do Burpees With Proper Form by BuiltLean	1 set	10 reps	60s
4. Dumbbell Floor Press DUMBBELL FLOOR PRESS by Perno Performance	4 sets	AMAP reps	10s	20 second time limit
5. Dumbbell Flys Dumbbell Chest Fly by One Gym	4 sets	AMAP reps	10s	20 second time limit
6. Burpee (Advanced) How To Do Burpees With Proper Form by BuiltLean	1 set	10 reps	60s
7. Russian Twist ▶	4 sets	AMAP reps	10s	20 second time limit
8. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	AMAP reps	60s	20 second time limit
9. Burpee (Advanced) How To Do Burpees With Proper Form by BuiltLean	1 set	10 reps	60s
10. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	AMAP reps	10s	20 second time limit
11. Straight Bar Tricep Extension Triceps Exercises -- Triceps Pushdown by Fitnessyard	4 sets	AMAP reps	10s	20 second time limit
12. Burpee (Advanced) How To Do Burpees With Proper Form by BuiltLean	1 set	10 reps	60s
13. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	AMAP reps	10s	20 second time limit
14. Alternate Hammer Curl Biceps Exercises - Dumbbell Alternate Hammer Curl by Fitnessyard	4 sets	AMAP reps	10s	20 second time limit
15. Burpee (Advanced) How To Do Burpees With Proper Form by BuiltLean	1 set	10 reps	60s

Date Created: 6/21/2018, UTC

Last Updated: 4/6/2021, UTC

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