Dumbbell Balanced Routine
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Balanced Routine routine by mysterious.paris is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
You can use this routine either at the gym or at home. To do all the exercises, you need dumbbells, a bench, and a step. I don't have a bench at home, but am able to use an exercise step and a chair. For yoga and aerobics, I use other apps or a DVD. I include a few stretches at the start, mostly to help Jefit recognize the workout. I do cardio 3 days per week. If, like me, you do something every day, make sure that you do restful restorative yoga or a day of stretches. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Push
Est. 32 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
1 Set x 12 Reps
Bird dog
1 Set x 12 Reps
Tue
Aerobics
Est. 36 min
2 exercises
Overhead Stretch
3 Sets x 12 Reps
Aerobics
1 Set
Wed
Pull
Est. 36 min
6 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Plank
3 Sets
Dead Bug
3 Sets x 12 Reps
Fri
Legs
Est. 39 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Stability Ball Calf Raise
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Sat
Yoga
Est. 36 min
2 exercises
Overhead Stretch
3 Sets x 12 Reps
Yoga
1 Set
