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Home plan with 2 dumbbels
Cutting
Intermediate
Dumbbell
Plan Details
The Home plan with 2 dumbbels routine by datlee is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This workout is suitable for people who don't have much time to go to gym. Just 4 days a week and using 2 dumbbels, you can train all of your muscle.
Routine detail
Day 1
Chest, Shoulders, Triceps
Est. 96 min
12 exercises
Bench Push-Up
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 5 Reps
Dumbbell Tricep Kickback
3 Sets x 5 Reps
Single-Leg Bench Dip
4 Sets x 15 Reps
Day 2
Back, Biceps, Forearm
Est. 88 min
8 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 25 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 22 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 5 Reps
Day 3
Legs, Core
Est. 63 min
7 exercises
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 5 Reps
Air Bike
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 5 Reps
Day 4
HIIT 20 minutes
Est. 52 min
20 exercises
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Prisoner Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Prisoner Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Prisoner Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Prisoner Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
