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Super Set-Dumbell Workout
General
Beginner
Dumbbell
Plan Details
The Super Set-Dumbell Workout routine by vega.marysol is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a great dumbell workout routine for people that don't have time to head to a super packed gym...or when there is no machines available at the gym.
Routine detail
Mon
Chest and Triceps
Est. 41 min
15 exercises
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Pullover
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Pullover
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Pullover
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Tue
Cardio
Est. 47 min
1 exercise
Elliptical Training
1 Set
Wed
Back and Biceps
Est. 28 min
5 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell High Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Rotational Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Thu
Cardio
Est. 47 min
1 exercise
Elliptical Training
1 Set
Fri
Shoulders and Legs
Est. 19 min
8 exercises
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Front Raise
1 Set x 12 Reps
Dumbbell Arnold Press
1 Set x 12 Reps
Glute Kickback (Kneeling)
1 Set x 12 Reps
Kneeling Hip Extension
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Bodyweight Lunge
1 Set x 12 Reps
Bodyweight Side Lunge
1 Set x 12 Reps
Sat
Cardio/Abs
Est. 44 min
6 exercises
Elliptical Training
1 Set
Crunch
1 Set x 20 Reps
Plank
1 Set
Leg Pull-In
1 Set x 20 Reps
Toe Touches
1 Set x 20 Reps
Scissor Kick
1 Set x 20 Reps
