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Dumbbell Upper/Lower Workout
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Upper/Lower Workout routine by kosoeyanpai is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body
Est. 45 min
7 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Tue
Lower Body
Est. 41 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Upper Body
Est. 46 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
2 Sets x 12 Reps
Fri
Lower Body
Est. 43 min
6 exercises
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Split Squat Or Bulgarian Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
