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7 Days of Dumbell at Home
AUTOPLAY
General
Intermediate
Dumbbell
Plan Details
The 7 Days of Dumbell at Home routine by Mortalknight is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
7 Day Routine for the at home Dumbell and cheap bench user. set ups are 5 sets timed for 30 secs
Routine detail
Mon
Abs
Est. 30 min
7 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Dumbbell Single-Leg Cobra
3 Sets x 10 Reps
Air Bike
3 Sets x 30 Reps
Leg Raise
3 Sets
Crunch
3 Sets
Plank
2 Sets
Tue
Arms
Est. 52 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Wed
Back
Est. 34 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Thu
Chest
Est. 30 min
5 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Fri
Legs
Est. 34 min
6 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Shoulders
Est. 45 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
