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

Source

myworkouts

Equipment

Bodyweight, Dumbbell, Other

Average Exertion

Average Cardio Intensity

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

Equipment

Bodyweight, Dumbbell, Other

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Week 1

Day 1

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Full Body Dumbbell HIIT

Inspired by: https://www.myworkouts.io/workout/full-body-dumbbell-workout/36832

Exercise	Sets	Reps	Rest	Notes
1. Shoulder Tap Push-up with Dumbbell Pull Across NEW!! Full Body Dumbbell Workout \| Michael Vazquez by Michael Vazquez	3 sets	30s	30s	Use 10-30lbs Dumbbell You can also do the Sphinx variation of the push-up
2. Hammer Curl to Jumping Split Lunge NEW!! Full Body Dumbbell Workout \| Michael Vazquez by Michael Vazquez	3 sets	12 reps	30s	12 reps each side
3. Half-Kneeling Single Arm Dumbbell Curl to Press ▶	3 sets	12 reps	30s	12 reps each side
4. Pushup Renegade Row with Dumbbell Dumbbell push up rows by Alf As	3 sets	12 reps	30s	12 reps each side
5. Dumbbell Bear Crawl Dumbbell Bear Crawl by Marcus Filly	3 sets	30s	30s
6. Dumbbell Push-up to Row NEW!! Full Body Dumbbell Workout \| Michael Vazquez by Michael Vazquez	2 sets	30 reps	30s
7. Alternating Hammer Curl to Press NEW!! Full Body Dumbbell Workout \| Michael Vazquez by Michael Vazquez	3 sets	12 reps	30s	12 reps each side
8. Chair Row to Bridge Press NEW!! Full Body Dumbbell Workout \| Michael Vazquez by Michael Vazquez	3 sets	10 reps	30s	10 reps each arm
9. Dumbbell Jump Squat to Bodyweight Jump Squat NEW!! Full Body Dumbbell Workout \| Michael Vazquez by Michael Vazquez	2 sets	30s	30s
10. Dumbbell Goblet Squat to Calf raise NEW!! Full Body Dumbbell Workout \| Michael Vazquez by Michael Vazquez	3 sets	15 reps	30s

Day 2

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Upper Body Push (Chest/Shoulders/Triceps)

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

Exercise	Sets	Reps	Rest	Notes
1A. Push-up on the 2 Dumbbells flat on the floor (Elbows in) THE BEST PUSH & PULL WORKOUT \| Dumbbell Only \| Full workout & Top Tips by Obi Vincent	4 sets	10 reps	60s	Tempo: 1/3/1/1
1B. Wide Grip Push-ups on Dumbell EXERCISES WITH DUMBBELL - Push Up Wide Grip by Jappli Gym Fitness Team	4 sets	10 reps	60s	Tempo: 1/3/1/1
1C. Decline Push-up on Dumbbells Decline dumbbell pushup by Amplified Fitness	4 sets	10 reps	60s	*DeficitTempo: 1/3/1/1
1D. Decline Dumbbell Floor Press ▶	4 sets	10 reps	60s	Tempo: 1/3/1/3
2A. Half Kneeling Single Arm Arnold Press Half Kneeling Dumbell Arnold Press by Riccardo Barioni P.T.	4 sets	10 reps	60s	10 each sideTempo: 1/2/1/2
2B. Half-kneeling Dumbbell Single-Arm Shoulder Press Half Kneeling Single Arm Dumbbell Shoulder Press by Jamie O’Connell	4 sets	10 reps	60s	10 each sideTempo: 1/3/1/3
2C. Dumbbell Lateral Raise ▶	4 sets	10 reps	60s	Tempo: 1/1/1/1
2D. Dumbbell Alternating Front Raise ▶	4 sets	10 reps	60s	Tempo: 1/2/1/1
3A. Half Kneeling Dumbbell Single arm Overhead Tricep Extension Half kneeling single arm overhead dumbbell tricep extension by christian aguirre	4 sets	10 reps	60s	10 each side
3B. Dumbbell Floor Press ▶	4 sets	10 reps	60s

Day 3

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Upper Body Pull (Back/Biceps)

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

Exercise	Sets	Reps	Rest	Notes
1A. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	10 reps	60s	Tempo: 1/3/1/1
1B. Dumbbell Pullover on Floor ▶	4 sets	10 reps	60s	Tempo: 1/2/1/2
1C. One-Arm Bench Dumbbell Row One Arm Dumbbell Row by BOOST Health TV	4 sets	10 reps	60s	10 each sideTempo: 1/3/1/1
2A. Dumbbell Clean ▶	4 sets	10 reps	60s	Tempo: 1/3/1/1
2B. Renegade Row Renegade Row by ExperienceLifeMag	4 sets	10 reps	60s	10 each sideTempo: 1/1/1/1
2C. Palm Rotational Row Palm Rotational Row by Kas Kuvvet	4 sets	10 reps	60s	Tempo: 1/3/1/1
3A. Twisting Standing Dumbbell Biceps Curl Dumbbell Twist Curls by DNA FIT	4 sets	10 reps	60s
3B. Dumbbell Bicep Curl Pronated Grip Pronated-Grip (reverse / overhand grip) DB Bicep Curl by Bisons Strength and Conditioning	4 sets	10 reps	60s
3C. Hammer Curls ▶	4 sets	10 reps	60s

Day 4

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Lower Body (Quads/Glutes/Hamstrings/Calves)

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

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Bulgarian Split Squat ▶	4 sets	10 reps	60s	10 each sideTempo: 1/3/1/1
1B. Single-Leg Romanian Deadlift with Dumbbells ▶	4 sets	10 reps	60s	10 each sideTempo: 1/2/1/2
1C. Dumbbell Front Squat ▶	4 sets	10 reps	60s	Tempo: 1/3/1/1
2A. Dumbbell Alternating Rear Lunge ▶	4 sets	10 reps	60s	10 each sideTempo: 1/1/1/1
2B. Single Leg Hip Thrust with Dumbbell Savannah Personal Trainer: Single Leg Dumbbell Hip Thrust by Tidewater Fitness	4 sets	10 reps	60s	10 each sideTempo: 1/1/1/1
2C. Dumbbell Standing Calf Raise ▶	4 sets	10 reps	60s	Tempo: 1/3/1/1
3A. Dumbbell Jump Squat ▶	4 sets	10 reps	60s
3B. Goblet Squat ▶	4 sets	10 reps	60s	Tempo: 1/3/1/0
3C. Dumbbell Side Lunge ▶	4 sets	10 reps	60s	10 each side
3D. Farmer's Walk on Toes ▶	4 sets	20 reps	60s	20 total steps

Day 5

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Full Body Dumbbell HIIT Round 2

Inspired by https://www.myworkouts.io/workout/24-minute-full-body-hiit-workout/42607

Exercise	Sets	Reps	Rest	Notes
1A. Burpee No Jump Burpee by Forged FATHER	4 sets	30s	30s	with Dumbbell @40% of 1RM
1B. Neutral Grip Alternating Dumbbell Row Middle Back Neutral Grip Alternating Dumbbell Row by eng pham	4 sets	30s	30s	@40% of 1RM
1C. Standing Alternating Dumbbell Curls ▶	4 sets	30s	30s	@40% of 1RM
1D. Pushup Renegade Row with Dumbbell Dumbbell push up rows by Alf As	4 sets	30s	30s	@40% of 1RM
1E. Vertical Swing ▶	4 sets	30s	30s	@40% of 1RM
1F. Dumbbell Reverse Lunge ▶	4 sets	30s	30s	@40% of 1RM