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Jul 5th 2020

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Dumbbell Power Program

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a functional strength training program that uses only dumbbell excercises. The Dumbbell Power Program is a six week program that involves many multijoint and multimovement exercises that increase overall body strength. Use supersets and vary rest times to what you need to recover for fat loss, Use no supersets and increasing rest times each cycle by 1min for strength focus or mix it up with supersets and varying rests to burn some fat and strengthen some weak areas. The sky is your limit!

Workout are every other day so 1 week will have 3 workouts and the next will be 4 workouts.

Cycle 1 Wk 1 Workout 1 11 exercises, 43 mins

	1x10 reps	rest: 5s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
Dumbbell Bicep Curl	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 45s
	1x10 reps	rest: 5s

Cycle 1 Wk 1 Workout 2 11 exercises, 43 mins

	1x10 reps	rest: 5s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
Dumbbell Bicep Curl	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 45s
	1x10 reps	rest: 5s

Cycle 1 Wk1 Workout 3 11 exercises, 44 mins

	1x10 reps	rest: 5s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
Dumbbell Bicep Curl	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
Dumbbell Rotational Decline Sit-Up	3x10 reps	rest: 45s
	1x10 reps	rest: 5s

Cycle 1 Wk2 Workout 4 9 exercises, 56 mins

	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Cycle 1 Wk2 Workout 5 9 exercises, 56 mins

	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Cycle 1 Wk2 Workout 6 9 exercises, 56 mins

	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Cycle 1 Wk2 Workout 7 9 exercises, 56 mins

	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Cycle 2 Wk3 Workout 1 9 exercises, 1 hr 5 mins

	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
Dumbbell Bicep Curl	3x7 reps	rest: 90s
Dumbbell Wood Chop	3x15 reps	rest: 60s
	3x15 reps	rest: 60s

Cycle 2 Wk3 Workout 2 9 exercises, 1 hr 5 mins

	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
Dumbbell Bicep Curl	3x7 reps	rest: 90s
Dumbbell Wood Chop	3x15 reps	rest: 60s
	3x15 reps	rest: 60s

Cycle 2 Wk3 Workout 3 9 exercises, 1 hr 5 mins

	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
Dumbbell Bicep Curl	3x7 reps	rest: 90s
Dumbbell Wood Chop	3x15 reps	rest: 60s
	3x15 reps	rest: 60s

Cycle 2 Wk4 Workout 4 9 exercises, 1 hr 5 mins

	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
Dumbbell Bicep Curl	3x7 reps	rest: 90s
Dumbbell Wood Chop	3x15 reps	rest: 60s
	3x15 reps	rest: 60s

Cycle 2 Wk4 Workout 5 9 exercises, 1 hr 5 mins

	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
Dumbbell Bicep Curl	3x7 reps	rest: 90s
Dumbbell Wood Chop	3x15 reps	rest: 60s
	3x15 reps	rest: 60s

Cycle 2 Wk4 Workout 6 9 exercises, 1 hr 5 mins

	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
Dumbbell Bicep Curl	3x7 reps	rest: 90s
Dumbbell Wood Chop	3x15 reps	rest: 60s
	3x15 reps	rest: 60s

Cycle 2 Wk4 Workout 7 9 exercises, 1 hr 5 mins

	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
	3x7 reps	rest: 90s
Dumbbell Bicep Curl	3x7 reps	rest: 90s
Dumbbell Wood Chop	3x15 reps	rest: 60s
	3x15 reps	rest: 60s

Cycle 3 Wk5 Workout 1 9 exercises, 1 hr 14 mins

	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
Dumbbell Bicep Curl	3x4 reps	rest: 120s
Dumbbell Wood Chop	3x20 reps	rest: 60s
	3x20 reps	rest: 60s

Cycle 3 Wk5 Workout 2 9 exercises, 1 hr 14 mins

	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
Dumbbell Bicep Curl	3x4 reps	rest: 120s
Dumbbell Wood Chop	3x20 reps	rest: 60s
	3x20 reps	rest: 60s

Cycle 3 Wk5 Workout 3 9 exercises, 1 hr 14 mins

	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
Dumbbell Bicep Curl	3x4 reps	rest: 120s
Dumbbell Wood Chop	3x20 reps	rest: 60s
	3x20 reps	rest: 60s

Cycle 3 Wk6 Workout 4 9 exercises, 1 hr 14 mins

	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
Dumbbell Bicep Curl	3x4 reps	rest: 120s
Dumbbell Wood Chop	3x20 reps	rest: 60s
	3x20 reps	rest: 60s

Cycle 3 Wk6 Workout 5 9 exercises, 1 hr 14 mins

	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
Dumbbell Bicep Curl	3x4 reps	rest: 120s
Dumbbell Wood Chop	3x20 reps	rest: 60s
	3x20 reps	rest: 60s

Cycle 3 Wk6 Workout 6 9 exercises, 1 hr 14 mins

	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
Dumbbell Bicep Curl	3x4 reps	rest: 120s
Dumbbell Wood Chop	3x20 reps	rest: 60s
	3x20 reps	rest: 60s

Cycle 3 Wk6 Workout 7 9 exercises, 1 hr 14 mins

	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
	3x4 reps	rest: 120s
Dumbbell Bicep Curl	3x4 reps	rest: 120s
Dumbbell Wood Chop	3x20 reps	rest: 60s
	3x20 reps	rest: 60s