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Dumbbell Power Program
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Power Program routine by sully3169 is a 21 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a functional strength training program that uses only dumbbell excercises. The Dumbbell Power Program is a six week program that involves many multijoint and multimovement exercises that increase overall body strength. Use supersets and vary rest times to what you need to recover for fat loss, Use no supersets and increasing rest times each cycle by 1min for strength focus or mix it up with supersets and varying rests to burn some fat and strengthen some weak areas. The sky is your limit! Workout are every other day so 1 week will have 3 workouts and the next will be 4 workouts.
Routine detail
Day 1
Cycle 1 Wk 1 Workout 1
Est. 44 min
11 exercises
Mobility drills
1 Set
Dumbbell clean and press (Single)
3 Sets x 10 Reps
Push up to Renegade row
3 Sets x 10 Reps
Dumbbell squat to press
3 Sets x 10 Reps
Pullover to Press
3 Sets x 10 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Spellcaster
3 Sets x 10 Reps
Weighted V Ups
3 Sets x 10 Reps
Flexibilty/cool down
1 Set
Day 3
Cycle 1 Wk 1 Workout 2
Est. 44 min
11 exercises
Mobility drills
1 Set
Push up to Renegade row
3 Sets x 10 Reps
Dumbbell clean and press (Both Arms)
3 Sets x 10 Reps
Dumbbell Front Squat to Press
3 Sets x 10 Reps
Pullover to Press
3 Sets x 10 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Spellcaster
3 Sets x 10 Reps
Weighted V Ups
3 Sets x 10 Reps
Flexibilty/cool down
1 Set
Day 5
Cycle 1 Wk1 Workout 3
Est. 45 min
11 exercises
Mobility drills
1 Set
Push up to Renegade row
3 Sets x 10 Reps
Dumbbell clean and press (Both Arms)
3 Sets x 10 Reps
Lunge w/ Press
3 Sets x 10 Reps
Pullover to Press
3 Sets x 10 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Spellcaster
3 Sets x 10 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 10 Reps
Flexibilty/cool down
1 Set
Day 7
Cycle 1 Wk2 Workout 4
Est. 57 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 10 Reps
Push up to Renegade row
3 Sets x 10 Reps
Dumbbell squat to press
3 Sets x 10 Reps
Pullover to Press
3 Sets x 10 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Weighted V Ups
3 Sets x 10 Reps
Day 9
Cycle 1 Wk2 Workout 5
Est. 57 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 10 Reps
Push up to Renegade row
3 Sets x 10 Reps
Dumbbell squat to press
3 Sets x 10 Reps
Pullover to Press
3 Sets x 10 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Weighted V Ups
3 Sets x 10 Reps
Day 11
Cycle 1 Wk2 Workout 6
Est. 57 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 10 Reps
Push up to Renegade row
3 Sets x 10 Reps
Dumbbell squat to press
3 Sets x 10 Reps
Pullover to Press
3 Sets x 10 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Weighted V Ups
3 Sets x 10 Reps
Day 13
Cycle 1 Wk2 Workout 7
Est. 57 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 10 Reps
Push up to Renegade row
3 Sets x 10 Reps
Dumbbell squat to press
3 Sets x 10 Reps
Pullover to Press
3 Sets x 10 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Weighted V Ups
3 Sets x 10 Reps
Day 15
Cycle 2 Wk3 Workout 1
Est. 66 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 7 Reps
Push up to Renegade row
3 Sets x 7 Reps
Dumbbell squat to press
3 Sets x 7 Reps
Pullover to Press
3 Sets x 7 Reps
Dumbbell Deadlift to High Pull
3 Sets x 7 Reps
Standing Tricep Kickback
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Weighted V Ups
3 Sets x 15 Reps
Day 17
Cycle 2 Wk3 Workout 2
Est. 66 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 7 Reps
Push up to Renegade row
3 Sets x 7 Reps
Dumbbell squat to press
3 Sets x 7 Reps
Pullover to Press
3 Sets x 7 Reps
Dumbbell Deadlift to High Pull
3 Sets x 7 Reps
Standing Tricep Kickback
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Weighted V Ups
3 Sets x 15 Reps
Day 19
Cycle 2 Wk3 Workout 3
Est. 66 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 7 Reps
Push up to Renegade row
3 Sets x 7 Reps
Dumbbell squat to press
3 Sets x 7 Reps
Pullover to Press
3 Sets x 7 Reps
Dumbbell Deadlift to High Pull
3 Sets x 7 Reps
Standing Tricep Kickback
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Weighted V Ups
3 Sets x 15 Reps
Day 21
Cycle 2 Wk4 Workout 4
Est. 66 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 7 Reps
Push up to Renegade row
3 Sets x 7 Reps
Dumbbell squat to press
3 Sets x 7 Reps
Pullover to Press
3 Sets x 7 Reps
Dumbbell Deadlift to High Pull
3 Sets x 7 Reps
Standing Tricep Kickback
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Weighted V Ups
3 Sets x 15 Reps
Day 23
Cycle 2 Wk4 Workout 5
Est. 66 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 7 Reps
Push up to Renegade row
3 Sets x 7 Reps
Dumbbell squat to press
3 Sets x 7 Reps
Pullover to Press
3 Sets x 7 Reps
Dumbbell Deadlift to High Pull
3 Sets x 7 Reps
Standing Tricep Kickback
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Weighted V Ups
3 Sets x 15 Reps
Day 25
Cycle 2 Wk4 Workout 6
Est. 66 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 7 Reps
Push up to Renegade row
3 Sets x 7 Reps
Dumbbell squat to press
3 Sets x 7 Reps
Pullover to Press
3 Sets x 7 Reps
Dumbbell Deadlift to High Pull
3 Sets x 7 Reps
Standing Tricep Kickback
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Weighted V Ups
3 Sets x 15 Reps
Day 27
Cycle 2 Wk4 Workout 7
Est. 66 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 7 Reps
Push up to Renegade row
3 Sets x 7 Reps
Dumbbell squat to press
3 Sets x 7 Reps
Pullover to Press
3 Sets x 7 Reps
Dumbbell Deadlift to High Pull
3 Sets x 7 Reps
Standing Tricep Kickback
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Weighted V Ups
3 Sets x 15 Reps
Day 29
Cycle 3 Wk5 Workout 1
Est. 75 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 4 Reps
Push up to Renegade row
3 Sets x 4 Reps
Dumbbell squat to press
3 Sets x 4 Reps
Pullover to Press
3 Sets x 4 Reps
Dumbbell Deadlift to High Pull
3 Sets x 4 Reps
Standing Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Weighted V Ups
3 Sets x 20 Reps
Day 31
Cycle 3 Wk5 Workout 2
Est. 75 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 4 Reps
Push up to Renegade row
3 Sets x 4 Reps
Dumbbell squat to press
3 Sets x 4 Reps
Pullover to Press
3 Sets x 4 Reps
Dumbbell Deadlift to High Pull
3 Sets x 4 Reps
Standing Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Weighted V Ups
3 Sets x 20 Reps
Day 33
Cycle 3 Wk5 Workout 3
Est. 75 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 4 Reps
Push up to Renegade row
3 Sets x 4 Reps
Dumbbell squat to press
3 Sets x 4 Reps
Pullover to Press
3 Sets x 4 Reps
Dumbbell Deadlift to High Pull
3 Sets x 4 Reps
Standing Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Weighted V Ups
3 Sets x 20 Reps
Day 35
Cycle 3 Wk6 Workout 4
Est. 75 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 4 Reps
Push up to Renegade row
3 Sets x 4 Reps
Dumbbell squat to press
3 Sets x 4 Reps
Pullover to Press
3 Sets x 4 Reps
Dumbbell Deadlift to High Pull
3 Sets x 4 Reps
Standing Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Weighted V Ups
3 Sets x 20 Reps
Day 37
Cycle 3 Wk6 Workout 5
Est. 75 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 4 Reps
Push up to Renegade row
3 Sets x 4 Reps
Dumbbell squat to press
3 Sets x 4 Reps
Pullover to Press
3 Sets x 4 Reps
Dumbbell Deadlift to High Pull
3 Sets x 4 Reps
Standing Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Weighted V Ups
3 Sets x 20 Reps
Day 39
Cycle 3 Wk6 Workout 6
Est. 75 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 4 Reps
Push up to Renegade row
3 Sets x 4 Reps
Dumbbell squat to press
3 Sets x 4 Reps
Pullover to Press
3 Sets x 4 Reps
Dumbbell Deadlift to High Pull
3 Sets x 4 Reps
Standing Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Weighted V Ups
3 Sets x 20 Reps
Day 41
Cycle 3 Wk6 Workout 7
Est. 75 min
9 exercises
Dumbbell clean and press (Single)
3 Sets x 4 Reps
Push up to Renegade row
3 Sets x 4 Reps
Dumbbell squat to press
3 Sets x 4 Reps
Pullover to Press
3 Sets x 4 Reps
Dumbbell Deadlift to High Pull
3 Sets x 4 Reps
Standing Tricep Kickback
3 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 4 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Weighted V Ups
3 Sets x 20 Reps
