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Dumbbell Only Workout
AUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The Dumbbell Only Workout routine by jafricano is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Program Duration 12 weeks Days Per Week 5 Time Per Workout 45-60 minutes Recommended Supplements Whey Protein, Multivitamin, Fish Oil
Routine detail
Any
Back & Biceps Dumbbell Workout
Est. 56 min
8 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Rear Row (Stability Ball)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Plank
3 Sets
Any
Complete Upper Body Dumbbell Workout
Est. 46 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Plank
3 Sets
Any
Chest, Shoulders, & Triceps Dumbbell Workout
Est. 58 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Plank
3 Sets
Any
abs Day
Est. 33 min
6 exercises
Crunch
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Leg Pull-In
3 Sets x 16 Reps
Plank
3 Sets
