Dumbell Only
General
Beginner
Dumbbell
Plan Details
The Dumbell Only routine by thims85 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
day 5
Est. 59 min
9 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Day 1
Est. 44 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Any
Day 2
Est. 59 min
9 exercises
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Any
Day 4
Est. 53 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
