Free personalized workout plan

Dumbbell Workout 1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

86 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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

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Equipment

Barbell, Bodyweight, Dumbbell, Other

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

86 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Other

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Full body workout to increase major muscle intra and inter coordination.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

Week 2

 Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

Week 3

 Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

Week 4

 Load: Increase by 10 to 20% in all exercises except shoulder exercises where you should increase by 5 to 10%  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Dumbbell Squat
Dumbbell Squat
3 sets12, 10, 8 reps60s
2. Romanian Deadlift3 sets12, 10, 8 reps60s
With Dumbbells
3. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
Each side, with no rest between.
4. Dumbbell Hip Thrust
Dumbbell Hip Thrust
3 sets12, 10, 8 reps60s
5. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets12, 10, 8 reps60s
6. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12, 10, 8 reps60s
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
7. Standing Dumbbell Upright Row3 sets12, 10, 8 reps60s
8. Weighted Crunch3 sets14, 12, 10 reps60s
9. Twisting Floor Crunch3 sets14, 12, 10 reps60s
Hold Dumbbell in one hand. Each side, with no rest between.

Date Created: 2/12/19, 12:21 PM


Last Updated: 5/20/20, 2:23 AM

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