Free personalized workout plan

Medium Weight Dumbbell Program

By Alex Meyers

Experience
Advanced (3+ years)
Time
61 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Gain Strength, Men's Increase Stamina, Men's Tone Body
Equipment
Bodyweight, Dumbbell, Other
Description

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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Week 1


Upper Body Pull (Back/Biceps)

To make it harder and get some cardio, add hill sprints to the end of the workout.

ExerciseSetsRepsRest
Circuit1A. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration

Tempo: 1/3/1/1
41060s
1B. Dumbbell Pullover on Floor
Dumbbell Pullover on Floor demonstrationPlay Dumbbell Pullover on Floor demonstration

Tempo: 1/2/1/2
41060s
1C. Supported Single Arm Dumbbell Bent-over Row
Supported Single Arm Dumbbell Bent-over Row

10 each side
Tempo: 1/3/1/1
41060s
Circuit2A. Dumbbell Clean
Dumbbell Clean demonstrationPlay Dumbbell Clean demonstration

Tempo: 1/3/1/1
41060s
2B. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration

10 each side
Tempo: 1/1/1/1
41060s
2C. Palm Rotational Row
Palm Rotational Row demonstrationPlay Palm Rotational Row demonstration

Tempo: 1/3/1/1
41060s
Circuit3A. Twisting Standing Dumbbell Biceps Curl
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
41060s
3B. Dumbbell Bicep Curl Pronated Grip
Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration
41060s
3C. Hammer Curls
Hammer Curls demonstrationPlay Hammer Curls demonstration
41060s

Date Created: 7/20/2020, UTC


Last Updated: 4/18/2021, UTC

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