Dumbbell only workout by Melvyn

By Melvyn Yeo

	Intermediate (2-3 years)
	25 minutes/day \| 2 days/week
	Fat Loss, Lose Weight, Tone Body
	1 x Dumbbell, 2 x Dumbbell, Incline Bench, Barbell, Flat Bench, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

Working out at home or with limited equipment? This dumbbell only program is great for that hotel gym or if you don't have time to leave your home for the gym!

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 45s between rounds
1A.Goblet Squat	3 rounds	12-15 reps	0s
1B.Bent Over Two-Dumbbell Row	3 rounds	12-15 reps	45s
Circuit #2 - 3 rounds Rest 45s between rounds
2A.Walking Dumbbell Lunge	3 rounds	12-15 reps	0s
2B.Neutral Grip Chest Supported Dumbbell Row	3 rounds	12-15 reps	45s
Circuit #3 - 3 rounds Rest 45s between rounds
3A.Standing Dumbbell Press	3 rounds	12-15 reps	0s
3B.Standing Dumbbell Biceps Curl	3 rounds	12-15 reps	45s

Day 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 45s between rounds
1A.Barbell Romanian Deadlift See Exercise Notes	3 rounds	12-15 reps	0s
1B.Incline Dumbbell Press	3 rounds	12-15 reps	45s
Circuit #2 - 3 rounds Rest 45s between rounds
2A.Dumbbell Bulgarian Split Squat	3 rounds	12-15 reps	0s
2B.Push-up	3 rounds	12-15 reps	45s
Circuit #3 - 3 rounds Rest 45s between rounds
3A.Face Pull	3 rounds	12-15 reps	0s
3B.Rope Cable Triceps Extension	3 rounds	12-15 reps	45s

Date Created: 1/24/2019, UTC

Last Updated: 10/27/2021, UTC

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