Dumbbell workout 1
Equipment: dumbbells, bench
| Exercise | Weight | Reps | Target | Notes |
|---|---|---|---|---|
| Leg front + side swings | Body | 10x | Warm up | |
| Arm circles + swings | Body | 10x | Warm up | |
| Overhead side bends | Body | 30s | Warm up | |
| Front hang | Body | 30s | Warm up | |
| Planks | Body | Max | Core | Squeeze glutes |
| Bird dogs | Body | 10x | Low back | |
| Bulgarian split-squats | 40lb | 10x | Squat | No rest at top |
| Romanian deadlifts | 40lb | 10x | Hip thrust | |
| Pull-ups | Body | Max | Vertical pull | |
| Shoulder presses | 30lb | 10x | Vertical push | Elbows a bit forward |
| Chest-supported rows | 45lb | 10x | Horizontal pull | Scapulae down/back |
| Incline bench presses | 45lb | 10x | Horizontal push | Squeeze elbows, rotate in at top |
| Floor pull-overs | 25lb | 10x | Lats | Two DBs, curl wrists in |
| Lateral raises | 17.5lb | 10x | Shoulders | Angle body |
| Incline reverse triceps extensions | 17.5lb | 10x | Triceps | |
| Incline preacher curls | 25lb | 10x | Biceps | |
| Farmer walks | 50lb | Max | Vertical pull, grip | End sets with shrugs |
| Seated calf raises | 50lb | Max | Calves | Both together, toes up |
Dumbbell workout 2
Equipment: dumbbells, bench
| Exercise | Weight | Reps | Target | Notes |
|---|---|---|---|---|
| Leg front + side swings | Body | 10x | Warm up | |
| Arm circles + swings | Body | 10x | Warm up | |
| Overhead side bends | Body | 30s | Warm up | |
| Front hang | Body | 30s | Warm up | |
| Side planks | Body | 10x | Core | |
| Bridges | Body | 10x | Low back | |
| Farmer squats | 40lb | 10x | Squat | |
| Romanian deadlifts | 40lb | 10x | Hip thrust | |
| Chin-ups | Body | Max | Vertical pull | |
| Shoulder presses | 30lb | 10x | Vertical push | |
| One-arm rows | 40lb | 10x | Horizontal pull | |
| Incline bench presses | 40lb | 10x | Horizontal push | Squeeze elbows, rotate in at top |
| Bench pull-overs | 40lb | 10x | Lats | |
| Butterfly raises | 17.5lb | 10x | Shoulders | |
| Skull-crushers | 17.5lb | 10x | Triceps | Elbows still, no lockout |
| Standing one-arm curls | 25lb | 10x | Biceps | |
| Overhead carries | 25lb | Max | Vertical push, grip | |
| Standing calf raises | 25lb | Max | Calves | Both together, toes up |
Hotel room
Equipment: bands?
| Target | Exercise | Weight | Notes |
|---|---|---|---|
| Core | Planks | Body | Squeeze glutes |
| Low back | Bird dogs | Body | |
| Squat | Walking lunges | Body | |
| Hip thrust | Bridges | Body | |
| Vertical pull | ? | ? | |
| Vertical push | ? | ? | |
| Horizontal pull | Band rows? | ? | |
| Horizontal push | Band presses? | ? | |
| Lats | ? | ? | |
| Shoulders | Band raises? | ? | |
| Triceps | ? | ? | |
| Biceps | Band curls? | ? | |
| Grip | ? | ? | |
| Calves | Calf raises | ? | Both together, toes up |
Inbox
- Add cardio?
- Body Transformation At Home (Workout Routine & Meal Plan) • Calisthenicmovement 📺
- Beginner’s Guide to 6 PACK ABS (What to Eat & How to Train) • Calisthenicmovement 📺
- EASY HOME WORKOUT (Minimal Equipment) • pull-ups, push-ups, bands rows and overhead band presses • FitnessFAQs 📺
- How Hanging Heals the Body. • Why and how to learn to hang with two arms, then one arm • Strength Side 📺
- The BEST Dumbbell Only Workout (Free Training Plan + Full Explanation) • Two workouts, simple DB exercises only • Trainer Winny 📺