Home Dumbbell-Workout
General
Beginner
Body
Plan Details
The Home Dumbbell-Workout routine by codyfobryan is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance. Should increase weight or reps every week.
Routine detail
Day 1
Day 1
Est. 45 min
6 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Kneeling Hip Extension
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Day 2
Day 2
Est. 32 min
6 exercises
Dumbbell Incline Press on Stability Ball
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Deadlift
1 Set x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 3
Day 3
Est. 45 min
7 exercises
Crunch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Plank
1 Set
