myworkouts.io

Full Body Dumbbell Workout

Google Sheet Workout Export

By Michael Vazquez

Experience Advanced (3+ years)
Time 75 minutes/day
Goals

Build Muscle, Gain Strength, Increase Stamina, Tone Body

Equipment

1 x Dumbbell, 2 x Dumbbell


Show More
ExpandMore
Average Exertion
info-icon
80%
Average Cardio Intensity
info-icon
60%

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.

Show More
ExpandMore
Description


Day 1 - Full Body

Scroll to top

Shoulder Tap Push-up with Dumbbell Pull Across demonstrationPlay Shoulder Tap Push-up with Dumbbell Pull Across demonstration
1. Shoulder Tap Push-up with Dumbbell Pull Across
3 sets, 30s, (rest 30s)
Use 10-30lbs dumbbell
Time between exercises: 60s
Show Alternative Exercises
Hammer Curl to Jumping Split Lunge demonstrationPlay Hammer Curl to Jumping Split Lunge demonstration
2. Hammer Curl to Jumping Split Lunge
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Half-Kneeling Single Arm Dumbbell Curl to Press demonstrationPlay Half-Kneeling Single Arm Dumbbell Curl to Press demonstration
3. Half-Kneeling Single Arm Dumbbell Curl to Press
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
4. Pushup Renegade Row with Dumbbell
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bear Crawl demonstrationPlay Dumbbell Bear Crawl demonstration
5. Dumbbell Bear Crawl
3 sets, 30s, (rest 30s)
with dumbbell
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Push-up to Row demonstrationPlay Dumbbell Push-up to Row demonstration
6. Dumbbell Push-up to Row
2 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Hammer Curl to Press demonstrationPlay Alternating Hammer Curl to Press demonstration
7. Alternating Hammer Curl to Press
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
Show Alternative Exercises
Chair Row to Bridge Press demonstrationPlay Chair Row to Bridge Press demonstration
8. Chair Row to Bridge Press
3 sets, 10 reps, (rest 30s)
10 reps each arm
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Jump Squat to Bodyweight Jump Squat demonstrationPlay Dumbbell Jump Squat to Bodyweight Jump Squat demonstration
9. Dumbbell Jump Squat to Bodyweight Jump Squat
2 sets, 30s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Goblet Squat to Calf raise demonstrationPlay Dumbbell Goblet Squat to Calf raise demonstration
10. Dumbbell Goblet Squat to Calf raise
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 7/20/2020, UTC


Last Updated: 8/18/2020, UTC

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Michael Vazquez

See More More Workouts by Michael VazquezSee More More Workouts by Michael Vazquez

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan