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Dumbell-Only Full-Body (Dorm Workout)
Cutting
Intermediate
Dumbbell
Plan Details
The Dumbell-Only Full-Body (Dorm Workout) routine by NikDarkfox is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Dorm workout for those that have dumbbells and short mornings.
Routine detail
Day 1
Bicep / Shoulder / Abs
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Chest / Tricep / Abs
9 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 3
Cardio
1 exercise
Running
1 Set
Day 4
Legs / Back
9 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Superman
3 Sets
Seated Leg Tuck
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Day 5
Cardio
1 exercise
Running
1 Set
Day 6
Rest
0 exercises
This day is empty
Day 7
Long-Range Cardio
1 exercise
Running
1 Set
