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Dumbbell & bodyweight routine
General
Intermediate
Dumbbell
Plan Details
The Dumbbell & bodyweight routine routine by algenisromero is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine for those who doesn't have a lot of equipment or the gym is small. I primary focus on bodyweight and dumbbell to complete the workout.
Routine detail
Day 1
ABS & LEGS
Est. 33 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Day 2
CHEST & TRICEPS
Est. 72 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Day 3
CARDIO
Est. 62 min
1 exercise
Running
1 Set
Day 4
SHOULDERS & TRAPS
Est. 46 min
7 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Day 5
BACK & BICEPS
Est. 54 min
8 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 6
CARDIO
Est. 62 min
1 exercise
Mountain Biking
1 Set
Day 7
REST
Est. 0 min
0 exercises
This day is empty
