7 Days of Dumbell at Home - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

7 Days of Dumbell at Home - JEFIT

7 Days of Dumbell at Home banner

7 Days of Dumbell at Home

AUTOPLAY

General

Intermediate

Dumbbell

Plan Details

The 7 Days of Dumbell at Home routine by Mortalknight is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

7 Day Routine for the at home Dumbell and cheap bench user. set ups are 5 sets timed for 30 secs

Routine detail

Mon

Abs

Est. 30 min

7 exercises

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

3 Sets x 10 Reps

Dumbbell Single-Leg Cobra Demonstration

Dumbbell Single-Leg Cobra

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Leg Raise Demonstration

Leg Raise

3 Sets

Crunch Demonstration

Crunch

3 Sets

Plank Demonstration

Plank

2 Sets

Tue

Arms

Est. 52 min

9 exercises

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Wed

Back

Est. 34 min

6 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell One-Arm Rear Row (Prone) Demonstration

Dumbbell One-Arm Rear Row (Prone)

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 10 Reps

Dumbbell Incline Row (Reverse Grip) Demonstration

Dumbbell Incline Row (Reverse Grip)

3 Sets x 10 Reps

Thu

Chest

Est. 30 min

5 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 10 Reps

Dumbbell Bench Press (Reverse Grip) Demonstration

Dumbbell Bench Press (Reverse Grip)

3 Sets x 10 Reps

Fri

Legs

Est. 34 min

6 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Sat

Rest

Est. 0 min

0 exercises

This day is empty

Sun

Shoulders

Est. 45 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 10 Reps