Dumbbell Workout 1

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 75 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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. 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Dumbbell Squat
3 sets12 reps60s
2.Barbell Romanian Deadlift

See Exercise Notes

3 sets12 reps60s
3.Dumbbell Lunges

See Exercise Notes

3 sets12 reps60s
4.Dumbbell Hip Thrust
3 sets12 reps60s
5.Bent Over Two-Dumbbell Row
3 sets12 reps60s
6.Dumbbell Bench Press

See Exercise Notes

3 sets12 reps60s
7.Standing Dumbbell Upright Row
3 sets12 reps60s
8.Weighted Crunch
3 sets14 reps60s
9.Twisting Floor Crunch

See Exercise Notes

3 sets14 reps60s

ExerciseSetsRepsRest
1.Dumbbell Squat
3 sets12 reps60s
2.Barbell Romanian Deadlift

See Exercise Notes

3 sets12 reps60s
3.Dumbbell Lunges

See Exercise Notes

3 sets12 reps60s
4.Dumbbell Hip Thrust
3 sets12 reps60s
5.Bent Over Two-Dumbbell Row
3 sets12 reps60s
6.Dumbbell Bench Press

See Exercise Notes

3 sets12 reps60s
7.Standing Dumbbell Upright Row
3 sets12 reps60s
8.Weighted Crunch
3 sets14 reps60s
9.Twisting Floor Crunch

See Exercise Notes

3 sets14 reps60s

ExerciseSetsRepsRest
1.Dumbbell Squat
3 sets12 reps60s
2.Barbell Romanian Deadlift

See Exercise Notes

3 sets12 reps60s
3.Dumbbell Lunges

See Exercise Notes

3 sets12 reps60s
4.Dumbbell Hip Thrust
3 sets12 reps60s
5.Bent Over Two-Dumbbell Row
3 sets12 reps60s
6.Dumbbell Bench Press

See Exercise Notes

3 sets12 reps60s
7.Standing Dumbbell Upright Row
3 sets12 reps60s
8.Weighted Crunch
3 sets14 reps60s
9.Twisting Floor Crunch

See Exercise Notes

3 sets14 reps60s

Date Created: 2/12/2019, UTC


Last Updated: 5/20/2020, UTC





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