Dumbbells of the Dead
General
Beginner
Dumbbell
Plan Details
The Dumbbells of the Dead routine by kylosius is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a basic, (mostly) dumbbell workout plan. I prefer dumbbells as they are generally safer than barbells, help to even out muscular imbalance, and isolation of a specific body part. You can do these in any order but make sure you rest between days (Mon, rest, Wed, rest, Fri) Aim for 8-12 reps per set. If an exercise is for a single body part, such as concentration curls, you will do 3 sets on the left and 3 on the right. All weights can be swapped for barbells, kettlebells, or dumbbells. Just remember, when using a barbell you should increase your weight by 20% compared to dumbbells. Warm up by using dynamic movements (walk on treadmill, elliptical, etc) for at least 10-15 minutes. DO NOT do static stretching. Static stretching is best used as a cool down.
Routine detail
Day 1
Night of the Chest and Back
Est. 52 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Day 2
Arm-y of Darkness
Est. 53 min
8 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Day 3
Dawn of the Dead Legs
Est. 52 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
