Dumbbell Workout 1

By Pedro Bernardes

	Intermediate (2-3 years)
	75 minutes/day \| 3 days/week \| 4 weeks
	Gain Strength, Tone Body
	2 x Dumbbell, Barbell, 1 x Dumbbell, Flat Bench, Weight Plate, Bodyweight Show More

Average Exertion

Average Cardio Intensity

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.

To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Dumbbell Squat	3 sets	12 reps	60s
2.Barbell Romanian Deadlift See Exercise Notes	3 sets	12 reps	60s
3.Dumbbell Lunges See Exercise Notes	3 sets	12 reps	60s
4.Dumbbell Hip Thrust	3 sets	12 reps	60s
5.Bent Over Two-Dumbbell Row	3 sets	12 reps	60s
6.Dumbbell Bench Press See Exercise Notes	3 sets	12 reps	60s
7.Standing Dumbbell Upright Row	3 sets	12 reps	60s
8.Weighted Crunch	3 sets	14 reps	60s
9.Twisting Floor Crunch See Exercise Notes	3 sets	14 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Dumbbell Squat	3 sets	12 reps	60s
2.Barbell Romanian Deadlift See Exercise Notes	3 sets	12 reps	60s
3.Dumbbell Lunges See Exercise Notes	3 sets	12 reps	60s
4.Dumbbell Hip Thrust	3 sets	12 reps	60s
5.Bent Over Two-Dumbbell Row	3 sets	12 reps	60s
6.Dumbbell Bench Press See Exercise Notes	3 sets	12 reps	60s
7.Standing Dumbbell Upright Row	3 sets	12 reps	60s
8.Weighted Crunch	3 sets	14 reps	60s
9.Twisting Floor Crunch See Exercise Notes	3 sets	14 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Dumbbell Squat	3 sets	12 reps	60s
2.Barbell Romanian Deadlift See Exercise Notes	3 sets	12 reps	60s
3.Dumbbell Lunges See Exercise Notes	3 sets	12 reps	60s
4.Dumbbell Hip Thrust	3 sets	12 reps	60s
5.Bent Over Two-Dumbbell Row	3 sets	12 reps	60s
6.Dumbbell Bench Press See Exercise Notes	3 sets	12 reps	60s
7.Standing Dumbbell Upright Row	3 sets	12 reps	60s
8.Weighted Crunch	3 sets	14 reps	60s
9.Twisting Floor Crunch See Exercise Notes	3 sets	14 reps	60s

Date Created: 2/12/2019, UTC

Last Updated: 5/20/2020, UTC

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Dumbbell Workout 1

Week 1 Overview

Day 1

Day 3

Day 5

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