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Dumbbell December
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Dumbbell December routine by mipafeke is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Dumbbell December is all about working out each muscle group only using dumbbells. This routine is not to be completed as a whole but was built so that you can copy it to your primary workout routine and easily access the eligible exercises for the challenge. Try new exercises and find a new one to integrate into your workout routine! Stay Strong Together, Jefit Team
Routine detail
Any
5
Est. 37 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Any
2
Est. 41 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Indoor Cycling
1 Set
Any
3
Est. 43 min
10 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Any
4
Est. 52 min
7 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Indoor Cycling
1 Set
