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Dumbbell only workout by Melvyn

By Melvyn Yeo

Experience
Beginner (1-2 years)
Time
36 minutes/day | 2 days/week
Good for
Fat Loss, Lose Weight, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description

Working out at home or with limited equipment? This dumbbell only program is great for that hotel gym or if you don't have time to leave your home for the gym!

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Day 1

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Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
1A. Goblet Squat
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row▶
1B. Bent Over Two-Dumbbell Row
3 sets, 12 - 15 reps, (rest 45s)
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Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
2A. Walking Dumbbell Lunge
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Neutral Grip Chest Supported Dumbbell Row demonstrationPlay Neutral Grip Chest Supported Dumbbell Row demonstration
2B. Neutral Grip Chest Supported Dumbbell Row
3 sets, 12 - 15 reps, (rest 45s)
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Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3A. Standing Dumbbell Press
3 sets, 12 - 15 reps, (rest 45s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3B. Standing Dumbbell Biceps Curl
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises

Day 2

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Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1A. Romanian Deadlift
3 sets, 12 - 15 reps, (rest 45s)
With dumbbells
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Incline Dumbbell Press▶
1B. Incline Dumbbell Press
3 sets, 12 - 15 reps, (rest 45s)
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Circuit
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
2A. Dumbbell Bulgarian Split Squat
3 sets, 12 - 15 reps, (rest 45s)
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Push-up demonstrationPlay Push-up demonstration
2B. Push-up
3 sets, 12 - 15 reps, (rest 45s)
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Circuit
Face Pull demonstrationPlay Face Pull demonstration
3A. Face Pull
3 sets, 10 - 12, 12 - 15, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
3B. Rope Tricep Extension
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises

Date Created: 1/24/2019, UTC


Last Updated: 9/12/2020, UTC

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