Full Body Dumbbell Workout

By Michael Vazquez

	Advanced (3+ years)
	75 minutes/day
	Build Muscle, Gain Strength, Increase Stamina, Tone Body
	1 x Dumbbell, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

This program is great for limited equipment workout. All you need is a medium weight dumbbell. This program leverages using long eccentric movements to make sure your muscles get worked a lot even with the lighter weights. This also has an emphasis on HIIT to get your heart pumping.

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Description

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Day 1

Exercise		Sets	Reps	Rest
1.Shoulder Tap Push-up with Dumbbell Pull Across See Exercise Notes		3 sets	30s	30s
2.Hammer Curl to Jumping Split Lunge See Exercise Notes		3 sets	12 reps	30s
3.Half-Kneeling Single Arm Dumbbell Curl to Press See Exercise Notes		3 sets	12 reps	30s
4.Pushup Renegade Row with Dumbbell See Exercise Notes		3 sets	12 reps	30s
5.Dumbbell Bear Crawl See Exercise Notes		3 sets	30s	30s
6.Dumbbell Push-up to Row		2 sets	30s	30s
7.Alternating Hammer Curl to Press See Exercise Notes		3 sets	12 reps	30s
8.Chair Row to Bridge Press See Exercise Notes		3 sets	10 reps	30s
9.Dumbbell Jump Squat to Bodyweight Jump Squat		2 sets	30s	30s
10.Dumbbell Goblet Squat to Calf raise		3 sets	15 reps	30s

Date Created: 7/20/2020, UTC

Last Updated: 8/18/2020, UTC

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