2 day 1 hour Bodyweight 2 x Dumbbell Upper / Lower Workout
By Myworkouts
 | Intermediate (2-3 years) |
 | 64 minutes/day | 2 days/week |
 | Build Muscle, Bodybuilding, Gain Strength |
 | Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Chest, Lats, Shoulders, Abs | Day 2: Rest | Day 3: Push | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Chest, Lats, Shoulders, Abs
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Push-up | 4 sets | 8 reps | 60s | |
| 2.Bent Over Two-Dumbbell Row | 4 sets | 8 reps | 60s | |
| 3.Standing Dumbbell Press | 4 sets | 8 reps | 60s | |
| 4.Neutral Grip Alternating Dumbbell Row | 4 sets | 8 reps | 60s | |
| 5.Crunches | 4 sets | 6 reps | 60s | |
| 6.Bicycle Crunch | 4 sets | 8 reps | 60s | |
| 7.Russian Twist See Exercise Notes | 3 sets | 10 reps | 60s | |
| 8.Plank | 3 sets | 60s | 60s | |
Day 3 - Push
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Bodyweight Squat | 4 sets | 5 reps | 60s | |
| 2.Bodyweight Side Lunge | 4 sets | 8 reps | 60s | |
| 3.Dumbbell Lunges | 4 sets | 8 reps | 60s | |
| 4.Bodyweight Walking Lunge | 4 sets | 8 reps | 60s | |
| 5.Prone Manual Hamstring | 4 sets | 8 reps | 60s | |
| 6.Dumbbell Calf Raises | 4 sets | 12 reps | 60s | |
Date Created: 10/25/2021, UTC
Last Updated: 10/25/2021, UTC
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