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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



Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Neutral Grip Chest Supported Dumbbell Row demonstrationPlay Neutral Grip Chest Supported Dumbbell Row demonstration
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 12 - 15 reps, (rest 45s)
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Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 12 - 15 reps, (rest 45s)
With dumbbells
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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
3 sets, 12 - 15 reps, (rest 45s)
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Push-up demonstrationPlay Push-up demonstration
3 sets, 12 - 15 reps, (rest 45s)
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Circuit
Face Pull demonstrationPlay Face Pull demonstration
3 sets, 10 - 12, 12 - 15, 12 - 15 reps, (rest 45s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
3 sets, 12 - 15 reps, (rest 45s)
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Date Created: 1/24/2019, UTC


Last Updated: 9/12/2020, UTC

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