Free personalized workout plan

Medium Weight Dumbbell Program

By Alex Meyers

Experience

Advanced (3+ years)

Days per week

5 days

Time

61 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Increase Stamina (Male)
Tone Body (Male)
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 wit

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Equipment

Bodyweight, Dumbbell, Other

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Advanced (3+ years)

Time

61 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Increase Stamina (Male)
Tone Body (Male)
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 wit

Show More

Equipment

Bodyweight, Dumbbell, Other

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1


Upper Body Push (Chest/Shoulders/Triceps)

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

ExerciseSetsRepsRestNotes
1A. Push-up on the 2 Dumbbells flat on the floor (Elbows in)4 sets10 reps60s
Tempo: 1/3/1/1
1B. Wide Grip Push-ups on Dumbell4 sets10 reps60s
Tempo: 1/3/1/1
1C. Decline Push-up on Dumbbells4 sets10 reps60s
*DeficitTempo: 1/3/1/1
1D. Decline Dumbbell Floor Press
Decline Dumbbell Floor Press
4 sets10 reps60s
Tempo: 1/3/1/3
2A. Half Kneeling Single Arm Arnold Press4 sets10 reps60s
10 each sideTempo: 1/2/1/2
2B. Half-kneeling Dumbbell Single-Arm Shoulder Press4 sets10 reps60s
10 each sideTempo: 1/3/1/3
2C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
Tempo: 1/1/1/1
2D. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
4 sets10 reps60s
Tempo: 1/2/1/1
3A. Half Kneeling Dumbbell Single arm Overhead Tricep Extension4 sets10 reps60s
10 each side
3B. Dumbbell Floor Press
Dumbbell Floor Press
4 sets10 reps60s

Upper Body Pull (Back/Biceps)

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

ExerciseSetsRepsRestNotes
1A. Bent Over Two-Dumbbell Row4 sets10 reps60s
Tempo: 1/3/1/1
1B. Dumbbell Pullover on Floor
Dumbbell Pullover on Floor
4 sets10 reps60s
Tempo: 1/2/1/2
1C. One-Arm Bench Dumbbell Row4 sets10 reps60s
10 each sideTempo: 1/3/1/1
2A. Dumbbell Clean
Dumbbell Clean
4 sets10 reps60s
Tempo: 1/3/1/1
2B. Renegade Row4 sets10 reps60s
10 each sideTempo: 1/1/1/1
2C. Palm Rotational Row4 sets10 reps60s
Tempo: 1/3/1/1
3A. Twisting Standing Dumbbell Biceps Curl4 sets10 reps60s
3B. Dumbbell Bicep Curl Pronated Grip4 sets10 reps60s
3C. Hammer Curls
Hammer Curls
4 sets10 reps60s

Lower Body (Quads/Glutes/Hamstrings/Calves)

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

ExerciseSetsRepsRestNotes
1A. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
4 sets10 reps60s
10 each sideTempo: 1/3/1/1
1B. Single-Leg Romanian Deadlift with Dumbbells
Single-Leg Romanian Deadlift with Dumbbells
4 sets10 reps60s
10 each sideTempo: 1/2/1/2
1C. Dumbbell Front Squat
Dumbbell Front Squat
4 sets10 reps60s
Tempo: 1/3/1/1
2A. Dumbbell Alternating Rear Lunge
Dumbbell Alternating Rear Lunge
4 sets10 reps60s
10 each sideTempo: 1/1/1/1
2B. Single Leg Hip Thrust with Dumbbell4 sets10 reps60s
10 each sideTempo: 1/1/1/1
2C. Dumbbell Standing Calf Raise
Dumbbell Standing Calf Raise
4 sets10 reps60s
Tempo: 1/3/1/1
3A. Dumbbell Jump Squat
Dumbbell Jump Squat
4 sets10 reps60s
3B. Goblet Squat
Goblet Squat
4 sets10 reps60s
Tempo: 1/3/1/0
3C. Dumbbell Side Lunge
Dumbbell Side Lunge
4 sets10 reps60s
10 each side
3D. Farmer's Walk on Toes
Farmer's Walk on Toes
4 sets20 reps60s
20 total steps
ExerciseSetsRepsRestNotes
1A. Burpee4 sets30s30s
with Dumbbell @40% of 1RM
1B. Neutral Grip Alternating Dumbbell Row4 sets30s30s
@40% of 1RM
1C. Standing Alternating Dumbbell Curls
Standing Alternating Dumbbell Curls
4 sets30s30s
@40% of 1RM
1D. Pushup Renegade Row with Dumbbell4 sets30s30s
@40% of 1RM
1E. Vertical Swing
Vertical Swing
4 sets30s30s
@40% of 1RM
1F. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge
4 sets30s30s
@40% of 1RM

Date Created: 7/20/20, 6:52 AM


Last Updated: 9/12/20, 9:36 PM

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