Home plan with 2 dumbbels - JEFIT

Routine detail

Home plan with 2 dumbbels - JEFIT

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Home plan with 2 dumbbels

Cutting

Intermediate

Dumbbell

Plan Details

The Home plan with 2 dumbbels routine by datlee is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

This workout is suitable for people who don't have much time to go to gym. Just 4 days a week and using 2 dumbbels, you can train all of your muscle.

Routine detail

Day 1

Chest, Shoulders, Triceps

Est. 96 min

12 exercises

Bench Push-Up Demonstration

Bench Push-Up

4 Sets x 20 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

4 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 5 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 5 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 5 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

3 Sets x 5 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

4 Sets x 15 Reps

Day 2

Back, Biceps, Forearm

Est. 88 min

8 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 25 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 22 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

3 Sets x 5 Reps

Day 3

Legs, Core

Est. 63 min

7 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 5 Reps

Air Bike Demonstration

Air Bike

4 Sets x 20 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 5 Reps

Day 4

HIIT 20 minutes

Est. 52 min

20 exercises

Side Step-Up Demonstration

Side Step-Up

1 Set x 20 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 10 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 20 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps

Side Step-Up Demonstration

Side Step-Up

1 Set x 20 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 10 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 20 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps

Side Step-Up Demonstration

Side Step-Up

1 Set x 20 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 10 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 20 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps

Side Step-Up Demonstration

Side Step-Up

1 Set x 20 Reps

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

1 Set x 10 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 20 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps