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Medium Weight Dumbbell Program

By Alex Meyers

Experience
Advanced (3+ years)
Time
61 minutes/day | 5 days/week
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Dumbbell, Other
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
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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Day 1

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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
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
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
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
Show Alternative Exercises
Dumbbell Bear Crawl demonstrationPlay Dumbbell Bear Crawl demonstration
5. Dumbbell Bear Crawl
3 sets, 30s, (rest 30s)
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)
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
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
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)
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)
Show Alternative Exercises

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.

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

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.

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

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.

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

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

Circuit
Burpee demonstrationPlay Burpee demonstration
1A. Burpee
4 sets, 30s, (rest 30s)
with Dumbbell @40% of 1RM
Show Alternative Exercises
Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
1B. Neutral Grip Alternating Dumbbell Row
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Standing Alternating Dumbbell Curls▶
1C. Standing Alternating Dumbbell Curls
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
1D. Pushup Renegade Row with Dumbbell
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Vertical Swing▶
1E. Vertical Swing
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration
1F. Dumbbell Reverse Lunge
4 sets, 30s, (rest 30s)
@40% of 1RM
Show Alternative Exercises

Date Created: 7/20/2020, UTC


Last Updated: 4/18/2021, UTC

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