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Total Dumbell & Cardio with bench (or ball)
Cutting
Intermediate
Dumbbell
Plan Details
The Total Dumbell & Cardio with bench (or ball) routine by psbrightly@gmail.com is a 14 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
** Adapted from "Head to Toe Dumbells.. Routine" by MorganPritchard This uses purely dumbells and a bench (or medicine ball) for weights and elliptical for cardio. ** Equipment List - dumbbells - bench or exercise ball - Mats or padded surface - Elliptical machine
Routine detail
Day 1
Deltoids,Trapezius,Biceps,Triceps +abs
Est. 69 min
10 exercises
Dumbbell Alternating Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
3 Sets x 8 Reps
Medicine Ball Bicep Curl on Stability Ball
3 Sets x 8 Reps
Stability Ball Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl on Stability Ball
3 Sets x 8 Reps
Stability Ball Oblique Curl
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 2
Cardio Day
Est. 31 min
2 exercises
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 3
pectoral,lats,forearm,glutes+abs
Est. 58 min
8 exercises
Dumbbell Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Rear Row (Stability Ball)
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 12 Reps
Stability Ball Reverse Crunch
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 12 Reps
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 4
Cardio Day only need to do one of these
Est. 31 min
2 exercises
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 5
quadriceps,hamstrings,calves,Biceps,Triceps +abs
Est. 53 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Stability Ball Calf Raise
3 Sets x 8 Reps
Stability Ball Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 6
rest day
Est. 0 min
0 exercises
This day is empty
Day 7
rest day
Est. 0 min
0 exercises
This day is empty
Day 8
Deltoids,Trapezius,forearm,glutes+abs
Est. 53 min
8 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Modified Push-Up to Forearms
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 9
Cardio Day only need to do one of these
Est. 31 min
2 exercises
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 10
pectoral,lats,quadriceps,hamstrings
Est. 53 min
8 exercises
Dumbbell Incline Hammer Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Stability Ball Calf Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 11
Cardio Day only need to do one of these
Est. 31 min
2 exercises
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 12
Free Range, choose 6 exercises that you feel you need to improve on your body
Est. 85 min
10 exercises
Dumbbell Alternating Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Medicine Ball Bicep Curl on Stability Ball
3 Sets x 8 Reps
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
3 Sets x 8 Reps
Dumbbell Hammer Curl on Stability Ball
3 Sets x 8 Reps
Stability Ball Tricep Extension
3 Sets x 12 Reps
Stability Ball Oblique Curl
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Afternoon Elliptical Training
1 Set
Day 13
rest day
Est. 0 min
0 exercises
This day is empty
Day 14
rest day
Est. 0 min
0 exercises
This day is empty
