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Dumbbell Workout 1

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
86 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength, Tone Body
Equipment
Barbell, Bodyweight, Dumbbell, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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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Workout Overview



Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Hold Dumbbell in one hand. Each side, with no rest between.
Show Alternative Exercises

Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Hold Dumbbell in one hand. Each side, with no rest between.
Show Alternative Exercises

Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
With Dumbbells
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
If you don't have a Bench or a Swiss Ball you can do ti lying on the floor.
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Show Alternative Exercises
Twisting Floor Crunch demonstrationPlay Twisting Floor Crunch demonstration
3 sets, 14, 12, 10 reps, (rest 60s)
Hold Dumbbell in one hand. Each side, with no rest between.
Show Alternative Exercises

Date Created: 2/12/2019, UTC


Last Updated: 5/20/2020, UTC

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