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Medium Weight Dumbbell Program

By Alex Meyers

Experience
Advanced (3+ years)
Time
26 minutes/day | 5 days/week
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Box, Flat Bench, Bodyweight
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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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Full Body

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Full Body Dumbbell HIIT

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

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 You can also do the Sphinx variation of the push-up
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)
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, 30 reps, (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

Push

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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.

Circuit
Push-up on the 2 Dumbbells flat on the floor (Elbows in) demonstrationPlay Push-up on the 2 Dumbbells flat on the floor (Elbows in) demonstration
1. Push-up on the 2 Dumbbells flat on the floor (Elbows in)
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Wide Grip Push-ups on Dumbells demonstrationPlay Wide Grip Push-ups on Dumbells demonstration
1. Wide Grip Push-ups on Dumbells
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Decline Push-up on Dumbbells demonstrationPlay Decline Push-up on Dumbbells demonstration
1. Decline Push-up on Dumbbells
4 sets, 10 reps, (rest 60s)
*Deficit
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Decline Dumbbell Floor Press demonstrationPlay Decline Dumbbell Floor Press demonstration
1. Decline Dumbbell Floor Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/3
Show Alternative Exercises
Circuit
Half Kneeling Single Arm Arnold Press demonstrationPlay Half Kneeling Single Arm Arnold Press demonstration
2. Half Kneeling Single Arm Arnold Press
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/2/1/2
Show Alternative Exercises
Half-kneeling Dumbbell Single-Arm Shoulder Press demonstrationPlay Half-kneeling Dumbbell Single-Arm Shoulder Press demonstration
2. Half-kneeling Dumbbell Single-Arm Shoulder Press
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/3/1/3
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2. Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/1/1/1
Show Alternative Exercises
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
2. Dumbbell Alternating Front Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/2/1/1
Show Alternative Exercises
Circuit
Half Kneeling Dumbbell Single arm Overhead Tricep Extension demonstrationPlay Half Kneeling Dumbbell Single arm Overhead Tricep Extension demonstration
3. Half Kneeling Dumbbell Single arm Overhead Tricep Extension
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
3. Dumbbell Floor Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Pull

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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.

Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
1. Bent Over Two-Dumbbell Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Dumbbell Pullover on Floor demonstrationPlay Dumbbell Pullover on Floor demonstration
1. Dumbbell Pullover on Floor
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/2/1/2
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
1. Supported Single Arm Dumbbell Bent-over Row
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Circuit
Dumbbell Clean demonstrationPlay Dumbbell Clean demonstration
2. Dumbbell Clean
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
2. Renegade Row
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/1/1/1
Show Alternative Exercises
Palm Rotational Row demonstrationPlay Palm Rotational Row demonstration
2. Palm Rotational Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Circuit
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
3. Twisting Standing Dumbbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration
3. Dumbbell Bicep Curl Pronated Grip
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3. Hammer Curls
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

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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.

Circuit
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
1. Dumbbell Bulgarian Split Squat
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Single-Leg Romanian Deadlift with Dumbbells▶
1. Single-Leg Romanian Deadlift with Dumbbells
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/2/1/2
Show Alternative Exercises
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
1. Dumbbell Front Squat
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Circuit
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
2. Dumbbell Alternating Rear Lunge
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/1/1/1
Show Alternative Exercises
Single Leg Hip Thrust with Dumbbell demonstrationPlay Single Leg Hip Thrust with Dumbbell demonstration
2. Single Leg Hip Thrust with Dumbbell
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Tempo: 1/1/1/1
Show Alternative Exercises
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
2. Dumbbell Standing Calf Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Circuit
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
3. Dumbbell Jump Squat
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3. Goblet Squat
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/0
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
3. Dumbbell Side Lunge
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Show Alternative Exercises
Farmer's Walk on Toes demonstrationPlay Farmer's Walk on Toes demonstration
3. Farmer's Walk on Toes
4 sets, 20 reps, (rest 60s)
20 total steps
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Full Body Dumbbell HIIT Round 2

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

Circuit
Burpee demonstrationPlay Burpee demonstration
1. Burpee
4 sets, 30s, (rest 30s)
with Dumbbell @40% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
1. Neutral Grip Alternating Dumbbell Row
4 sets, 30s, (rest 30s)
@40% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Curls▶
1. Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 30s)
@40% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
1. Pushup Renegade Row with Dumbbell
4 sets, 30s, (rest 30s)
@40% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Vertical Swing▶
1. Vertical Swing
4 sets, 30s, (rest 30s)
@40% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration
1. Dumbbell Reverse Lunge
4 sets, 30s, (rest 30s)
@40% of 1RM
Time between exercises: 60s
Show Alternative Exercises

Date Created: 7/20/2020, UTC


Last Updated: 7/12/2021, UTC

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