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This routine is for people who have little time and have dumbbells at home. Reps are between 8 and 15.
Dumbbell Bent Over Row
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4x15 reps |
rest: 60s
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Dumbbell Bench Press
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4x15 reps |
rest: 60s
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Dumbbell One Arm Incline Lateral Raise
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4x15 reps |
rest: 60s
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Dumbbell Straight Arm Pullover
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4x15 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x15 reps |
rest: 60s
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Dumbbell Standing Triceps Kickback
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4x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x15 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x12 reps |
rest: 80s
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Dumbbell Stiff Leg Deadlift
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4x12 reps |
rest: 80s
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Dumbbell Pile Squat
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4x12 reps |
rest: 80s
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Dumbbell Hamstring Curl
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4x12 reps |
rest: 80s
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Dumbbell Standing Calf Raise
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4x12 reps |
rest: 80s
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Barbell Hip Thrust
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4x12 reps |
rest: 80s
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Plank
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4x12 reps |
rest: 80s
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Dumbbell One Arm Row
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4x12 reps |
rest: 80s
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Dumbbell Shoulder Press
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4x12 reps |
rest: 80s
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Dumbbell Incline Bench Press
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4x12 reps |
rest: 80s
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Dumbbell Incline Bench Two Arm Row
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4x12 reps |
rest: 80s
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Dumbbell Hammer Curls
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4x12 reps |
rest: 80s
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Dumbbell Incline Triceps Extension
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4x12 reps |
rest: 80s
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Dumbbell Seated Palms-Down Wrist Curl
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4x12 reps |
rest: 80s
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Dumbbell Stiff Leg Deadlift
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4x12 reps |
rest: 80s
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Dumbbell Rear Lunge
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4x12 reps |
rest: 80s
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Barbell Glute Bridge
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4x12 reps |
rest: 80s
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Dumbbell One Leg Squat
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4x12 reps |
rest: 80s
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Dumbbell Seated Calf Raise
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4x12 reps |
rest: 80s
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Dumbbell Seated Palms Up Wrist Curl
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4x12 reps |
rest: 80s
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Plank
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4x12 reps |
rest: 80s
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