Dumbbell Legs & Arms Combo

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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

Get ready for a great leg and arm workout and all you need is a pair of dumbbells.

Following 3 different DB leg exercises you’ll get after it with 3 different arms exercises but this time all sets will be supersets. Each DB arm exercise will be paired with a DB tricep exercise. The total repetition count will be just below 50 for the arms. Make sure all weights are heavy enough to hit the suggested number of repetitions.

A similar day 2 has been added to this program. Make sure you get 24-48 hours rest between all workouts.

Stay Strong,

MICHAEL WOOD, CSCS
JeFit

Day 1
Day 2

Workout 1: Legs & Arms 9 exercises, 41 mins

Dumbbell Lunge	2x6 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 75s
Dumbbell Reverse Lunge	2x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x7 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	2x7 reps	rest: 60s
Dumbbell Bicep Curl	3x7 reps	rest: 0s
Dumbbell Tricep Extension	3x7 reps	rest: 60s
Dumbbell Concentration Curl	2x7 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	2x7 reps	rest: 60s

Workout 1: Legs & Arms 9 exercises, 41 mins

Dumbbell Lunge	2x6 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 75s
Dumbbell Reverse Lunge	2x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x7 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	2x7 reps	rest: 60s
Dumbbell Bicep Curl	3x7 reps	rest: 0s
Dumbbell Tricep Extension	3x7 reps	rest: 60s
Dumbbell Concentration Curl	2x7 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	2x7 reps	rest: 60s