dumbbell routine
General
Intermediate
Dumbbell
Plan Details
The dumbbell routine routine by Mulweiser is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
every 5th week go heavy and then switch to barbell routine
Routine detail
Day 1
Chest
Est. 27 min
6 exercises
Dumbbell Decline Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Day 2
Bi's & Tri's
Est. 45 min
11 exercises
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Weighted Bench Dip
1 Set x 25 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Hammer Curls
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
3-Part Curls(21's) EZ Curl
3 Sets x 21 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
3-Part Curls(21's) Hammer Curl
3 Sets x 21 Reps
Day 3
Legs
Est. 31 min
7 exercises
Trapbar Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Dumbell Lateral Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 4
Shoulders and Back
Est. 48 min
12 exercises
T Bar Row
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Reverse Overhead Dumbbell Laterals
3 Sets x 10 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
