At-home dumbbell workout
3x a week (Mon, Wed, Fri), with just a pair of dumbbells.
Training days: Mon, Wed, Fri
Upper body · Mon
| Exercise | Sets × reps |
|---|---|
| Dumbbell floor press | 4 × 10 |
| Dumbbell bent-over row | 4 × 10 |
| Dumbbell shoulder press | 3 × 10 |
| Lateral raise | 3 × 12 |
| Alternating dumbbell curl | 3 × 12 |
| Overhead triceps extension | 3 × 12 |
Lower body · Wed
| Exercise | Sets × reps |
|---|---|
| Dumbbell squat | 4 × 12 |
| Dumbbell stiff-leg deadlift | 4 × 10 |
| Dumbbell lunge | 3 × 10 |
| Glute bridge | 3 × 15 |
| Dumbbell calf raise | 4 × 15 |
Full body · Fri
| Exercise | Sets × reps |
|---|---|
| Goblet squat | 3 × 12 |
| Dumbbell fly | 3 × 12 |
| One-arm dumbbell row | 3 × 10 |
| Dumbbell upright row | 3 × 12 |
| Hammer curl | 3 × 12 |
| Crunch | 3 × 15 |
Use the "At-home dumbbell workout" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.