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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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Shoulder Tap Push-up with Dumbbell Pull Across demonstrationPlay Shoulder Tap Push-up with Dumbbell Pull Across demonstration
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
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 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
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
3 sets, 30s, (rest 30s)
Time between exercises: 60s
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Dumbbell Push-up to Row demonstrationPlay Dumbbell Push-up to Row demonstration
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
3 sets, 12 reps, (rest 30s)
12 reps each side
Time between exercises: 60s
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Chair Row to Bridge Press demonstrationPlay Chair Row to Bridge Press demonstration
3 sets, 10 reps, (rest 30s)
10 reps each arm
Time between exercises: 60s
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Dumbbell Jump Squat to Bodyweight Jump Squat demonstrationPlay Dumbbell Jump Squat to Bodyweight Jump Squat demonstration
2 sets, 30s, (rest 30s)
Time between exercises: 60s
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Dumbbell Goblet Squat to Calf raise demonstrationPlay Dumbbell Goblet Squat to Calf raise demonstration
3 sets, 15 reps, (rest 30s)
Time between exercises: 60s
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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
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
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
4 sets, 10 reps, (rest 60s)
*Deficit
Time between exercises: 60s
Tempo: 1/3/1/1
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Decline Dumbbell Floor Press demonstrationPlay Decline Dumbbell Floor Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/3
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Circuit
Half Kneeling Single Arm Arnold Press demonstrationPlay Half Kneeling Single Arm Arnold Press demonstration
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
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
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
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
4 sets, 10 reps, (rest 60s)
10 each side
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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
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
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
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
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/3/1/1
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
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
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
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
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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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
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
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
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
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
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
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
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
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
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
4 sets, 20 reps, (rest 60s)
20 total steps
Time between exercises: 60s
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Full Body

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Circuit
Burpee demonstrationPlay Burpee demonstration
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
4 sets, 30s, (rest 30s)
@40% of 1RM
Time between exercises: 60s
Show Alternative Exercises
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
4 sets, 30s, (rest 30s)
@40% of 1RM
Time between exercises: 60s
Show Alternative Exercises
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
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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