WORK - DUMBELL
General
Advanced
Dumbbell
Plan Details
The WORK - DUMBELL routine by gfgoodin is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
While at desk
Routine detail
Mon
Shoulders
Est. 73 min
11 exercises
Dumbbell One-Arm Arnold Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Posterior Fly on Stability Ball
3 Sets x 8 Reps
Dumbbell Seated One-Arm Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell See Saw Press
3 Sets x 8 Reps
Stability Ball Neck Flexion
3 Sets
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Tue
Back
Est. 44 min
7 exercises
Dynamic Back Stretch
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Wed
Legs
Est. 82 min
13 exercises
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
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
Stability Ball Quadricep Stretch
3 Sets
Stability Ball Single-Leg Hamstring Stretch
3 Sets
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Thu
Chest
Est. 53 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Dumbbell Pullover (Stability Ball)
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Fri
Arms
Est. 80 min
12 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl Step-Up
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Stability Ball Dumbbell Kickback
3 Sets x 8 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
