Mortalknight

Apr 11th 2023

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7 Days of Dumbell at Home

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

7 Day Routine for the at home Dumbell and cheap bench user. set ups are 5 sets timed for 30 secs

Abs 7 exercises, 29 mins

Arms 9 exercises, 51 mins

Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Dumbbell Tricep Extension	3x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 30s

Back 6 exercises, 33 mins

Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell One-Arm Rear Row (Prone)	3x10 reps	rest: 30s
Dumbbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell Deadlift	3x10 reps	rest: 30s
Dumbbell Incline Bench Row	3x10 reps	rest: 30s
Dumbbell Incline Row (Reverse Grip)	3x10 reps	rest: 30s

Chest 5 exercises, 29 mins

Dumbbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	3x10 reps	rest: 30s
Dumbbell Bench Press (Reverse Grip)	3x10 reps	rest: 30s

Legs 6 exercises, 33 mins

Rest 0 exercises, 0 min

Shoulders 8 exercises, 44 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 30s
Dumbbell Upright Row	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Dumbbell Reverse Fly	3x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 30s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 30s