30 minute dumbbell - JEFIT

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30 minute dumbbell - JEFIT

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30 minute dumbbell

AUTOPLAYAUDIO TIP

General

Beginner

Dumbbell

Plan Details

The 30 minute dumbbell routine by Gaflem is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Day 1

Est. 46 min

7 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

3 Sets x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 10 Reps

Rowing Demonstration

Rowing

1 Set

Wed

Day 2

Est. 46 min

7 exercises

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Rowing Demonstration

Rowing

1 Set

Fri

Day 3

Est. 40 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 10 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Rowing Demonstration

Rowing

1 Set

Any

bodyweight D 1

Est. 60 min

9 exercises

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Rowing Demonstration

Rowing

1 Set

Any

30 Day Murph Challenge

Est. 118 min

7 exercises

Rowing Demonstration

Rowing

1 Set

Running Demonstration

Running

1 Set

Prisoner Squat Demonstration

Prisoner Squat

10 Sets x 10 Reps

Push-Up Demonstration

Push-Up

10 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

10 Sets x 5 Reps

Running Demonstration

Running

1 Set

Rowing Demonstration

Rowing

1 Set

Any

bodyweight Day 2

Est. 32 min

7 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 5 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 5 Reps

burpee Demonstration

burpee

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 5 Reps

Rowing Demonstration

Rowing

1 Set

Any

Gym day

Est. 39 min

7 exercises

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 6 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 6 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set