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Home Dumbbells-only beginner-intermediate routine
General
Beginner
Dumbbell
Plan Details
The Home Dumbbells-only beginner-intermediate routine routine by Aurelian is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a routine I've been doing at home for several months. It only require a set of dumbbells. You can substitute the pullup machine with any ledge, bar, branch etc. you can do pullups on. There are some exercises that have benches in their names and pictures, but I do them directly on the floor. I also do cardio on a stationary bike for 30-60 minutes after lifting. You can subtitute that with running, jumping rope etc.
Routine detail
Day 1
Back & Arms
Est. 80 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
1 Set x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 8 Reps
Stationary Bike
1 Set
Day 2
Legs & Abs
Est. 78 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Stationary Bike
1 Set
Day 3
Chest & Shoulders
Est. 78 min
8 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Stationary Bike
1 Set
Day 4
Cardio
Est. 62 min
1 exercise
Stationary Bike
1 Set
