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Dumbbell only - Full body at home
General
Intermediate
Dumbbell
Plan Details
The Dumbbell only - Full body at home routine by Had3ss is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Chest, Triceps and Forearms
Est. 59 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Tue
Legs and Abs
Est. 53 min
8 exercises
Prisoner Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back and Abs
Est. 54 min
8 exercises
Assisted Hyperextension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Fri
Biceps and Shoulders
Est. 58 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
