Dumbbell only workout by Melvyn

Google Sheet Workout Export

By Melvyn Yeo

Experience Intermediate (2-3 years)
Time 25 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 45s between rounds

1A.Goblet Squat
3 rounds12-15 reps0s
1B.Bent Over Two-Dumbbell Row
3 rounds12-15 reps45s

Circuit #2 - 3 rounds

Rest 45s between rounds

2A.Walking Dumbbell Lunge
3 rounds12-15 reps0s
2B.Neutral Grip Chest Supported Dumbbell Row
3 rounds12-15 reps45s

Circuit #3 - 3 rounds

Rest 45s between rounds

3A.Standing Dumbbell Press
3 rounds12-15 reps0s
3B.Standing Dumbbell Biceps Curl
3 rounds12-15 reps45s

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 45s between rounds

1A.Barbell Romanian Deadlift

See Exercise Notes

3 rounds12-15 reps0s
1B.Incline Dumbbell Press
3 rounds12-15 reps45s

Circuit #2 - 3 rounds

Rest 45s between rounds

2A.Dumbbell Bulgarian Split Squat
3 rounds12-15 reps0s
2B.Push-up
3 rounds12-15 reps45s

Circuit #3 - 3 rounds

Rest 45s between rounds

3A.Face Pull
3 rounds12-15 reps0s
3B.Rope Cable Triceps Extension
3 rounds12-15 reps45s

Date Created: 1/24/2019, UTC


Last Updated: 10/27/2021, UTC





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