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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


Day 1

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Full Body Dumbbell HIIT

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

ExerciseSetsRepsRest
1. Shoulder Tap Push-up with Dumbbell Pull Across
Shoulder Tap Push-up with Dumbbell Pull Across demonstrationPlay Shoulder Tap Push-up with Dumbbell Pull Across demonstration
NEW!! Full Body Dumbbell Workout | Michael Vazquez by Michael Vazquez

Use 10-30lbs Dumbbell You can also do the Sphinx variation of the push-up
33030s
2. Hammer Curl to Jumping Split Lunge
Hammer Curl to Jumping Split Lunge demonstrationPlay Hammer Curl to Jumping Split Lunge demonstration
NEW!! Full Body Dumbbell Workout | Michael Vazquez by Michael Vazquez

12 reps each side
31230s
3. Half-Kneeling Single Arm Dumbbell Curl to Press
Half-Kneeling Single Arm Dumbbell Curl to Press demonstrationPlay Half-Kneeling Single Arm Dumbbell Curl to Press demonstration
Half Kneeling Single Arm Dumbbell Curl and Press by Journey 333

12 reps each side
31230s
4. Pushup Renegade Row with Dumbbell
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
Dumbbell push up rows by Alf As

12 reps each side
31230s
5. Dumbbell Bear Crawl
Dumbbell Bear Crawl demonstrationPlay Dumbbell Bear Crawl demonstration
Dumbbell Bear Crawl by Marcus Filly
33030s
6. Dumbbell Push-up to Row
Dumbbell Push-up to Row demonstrationPlay Dumbbell Push-up to Row demonstration
NEW!! Full Body Dumbbell Workout | Michael Vazquez by Michael Vazquez
23030s
7. Alternating Hammer Curl to Press
Alternating Hammer Curl to Press demonstrationPlay Alternating Hammer Curl to Press demonstration
NEW!! Full Body Dumbbell Workout | Michael Vazquez by Michael Vazquez

12 reps each side
31230s
8. Chair Row to Bridge Press
Chair Row to Bridge Press demonstrationPlay Chair Row to Bridge Press demonstration
NEW!! Full Body Dumbbell Workout | Michael Vazquez by Michael Vazquez

10 reps each arm
31030s
9. Dumbbell Jump Squat to Bodyweight Jump Squat
Dumbbell Jump Squat to Bodyweight Jump Squat demonstrationPlay Dumbbell Jump Squat to Bodyweight Jump Squat demonstration
NEW!! Full Body Dumbbell Workout | Michael Vazquez by Michael Vazquez
23030s
10. Dumbbell Goblet Squat to Calf raise
Dumbbell Goblet Squat to Calf raise demonstrationPlay Dumbbell Goblet Squat to Calf raise demonstration
NEW!! Full Body Dumbbell Workout | Michael Vazquez by Michael Vazquez
31530s

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.

ExerciseSetsRepsRest
Circuit1A. Push-up on the 2 Dumbbells flat on the floor (Elbows in)
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
THE BEST PUSH & PULL WORKOUT | Dumbbell Only | Full workout & Top Tips by Obi Vincent

Tempo: 1/3/1/1
41060s
1B. Wide Grip Push-ups on Dumbell
Wide Grip Push-ups on Dumbell demonstrationPlay Wide Grip Push-ups on Dumbell demonstration
EXERCISES WITH DUMBBELL - Push Up Wide Grip by Jappli Gym Fitness Team

Tempo: 1/3/1/1
41060s
1C. Decline Push-up on Dumbbells
Decline Push-up on Dumbbells demonstrationPlay Decline Push-up on Dumbbells demonstration
Decline dumbbell pushup by Amplified Fitness

*Deficit
Tempo: 1/3/1/1
41060s
1D. Decline Dumbbell Floor Press
Decline Dumbbell Floor Press▶

Tempo: 1/3/1/3
41060s
Circuit2A. Half Kneeling Single Arm Arnold Press
Half Kneeling Single Arm Arnold Press demonstrationPlay Half Kneeling Single Arm Arnold Press demonstration
Half Kneeling Dumbell Arnold Press by Riccardo Barioni P.T.

10 each side
Tempo: 1/2/1/2
41060s
2B. Half-kneeling Dumbbell Single-Arm Shoulder Press
Half-kneeling Dumbbell Single-Arm Shoulder Press demonstrationPlay Half-kneeling Dumbbell Single-Arm Shoulder Press demonstration
Half Kneeling Single Arm Dumbbell Shoulder Press by Jamie O’Connell

10 each side
Tempo: 1/3/1/3
41060s
2C. Dumbbell Lateral Raise
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
DUMBBELL LATERAL RAISE by Aesthetics Trainer

Tempo: 1/1/1/1
41060s
2D. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
Dumbbell Alternating Front Raise by FITTR

Tempo: 1/2/1/1
41060s
Circuit3A. Half Kneeling Dumbbell Single arm Overhead Tricep Extension
Half Kneeling Dumbbell Single arm Overhead Tricep Extension demonstrationPlay Half Kneeling Dumbbell Single arm Overhead Tricep Extension demonstration
Half kneeling single arm overhead dumbbell tricep extension by christian aguirre

10 each side
41060s
3B. Dumbbell Floor Press
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
DUMBBELL FLOOR PRESS by Perno Performance
41060s

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.

ExerciseSetsRepsRest
Circuit1A. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
Bent-Over Dumbbell Row by Testosterone Nation

Tempo: 1/3/1/1
41060s
1B. Dumbbell Pullover on Floor
Dumbbell Pullover on Floor demonstrationPlay Dumbbell Pullover on Floor demonstration
Dumbbell Pullover On Floor by Josh Williams Fitness

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
Dumbbell clean by TRAINING HUB

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

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

Tempo: 1/3/1/1
41060s
Circuit3A. Twisting Standing Dumbbell Biceps Curl
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
Dumbbell Twist Curls by DNA FIT
41060s
3B. Dumbbell Bicep Curl Pronated Grip
Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration
Pronated-Grip (reverse / overhand grip) DB Bicep Curl by Bisons Strength and Conditioning
41060s
3C. Hammer Curls
Hammer Curls demonstrationPlay Hammer Curls demonstration
Dumbbell Hammer Curl by BOOST Health TV
41060s

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.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
DB Bulgarian Split Squat | PhysiqueDevelopment.com by Physique Development

10 each side
Tempo: 1/3/1/1
41060s
1B. Single-Leg Romanian Deadlift with Dumbbells
Single-Leg Romanian Deadlift with Dumbbells▶

10 each side
Tempo: 1/2/1/2
41060s
1C. Dumbbell Front Squat
Dumbbell Front Squat demonstrationPlay Dumbbell Front Squat demonstration
Dumbell Front Squats by Muscle World

Tempo: 1/3/1/1
41060s
Circuit2A. Dumbbell Alternating Rear Lunge
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
Dumbbell reverse lunge by Mike Campbell

10 each side
Tempo: 1/1/1/1
41060s
2B. Single Leg Hip Thrust with Dumbbell
Single Leg Hip Thrust with Dumbbell demonstrationPlay Single Leg Hip Thrust with Dumbbell demonstration
Savannah Personal Trainer: Single Leg Dumbbell Hip Thrust by Tidewater Fitness

10 each side
Tempo: 1/1/1/1
41060s
2C. Dumbbell Standing Calf Raise
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
Standing Dumbbell Calf Raise by Testosterone Nation

Tempo: 1/3/1/1
41060s
Circuit3A. Dumbbell Jump Squat
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
Dumbbell Squat Jumps by BOOST Health TV
41060s
3B. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration
Dumbbell Goblet Squat by Testosterone Nation

Tempo: 1/3/1/0
41060s
3C. Dumbbell Side Lunge
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
Dumbbell lateral Lunge (side lunge) by Dorian Robertson

10 each side
41060s
3D. Farmer's Walk on Toes
Farmer's Walk on Toes demonstrationPlay Farmer's Walk on Toes demonstration
How To Do Farmer's Walk on Toes | Exercise Demo by Origym Personal Trainer Courses

20 total steps
42060s

Date Created: 7/20/2020, UTC


Last Updated: 4/18/2021, UTC

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