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2-4 Days/Week Dumbbells-Only Program
Not sure what a certain exercise is? Look here.
| DB | Dumbbell |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets of 10 to 12 reps each |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| DB Squats, Hold Weights by Your Sides |
2 x 10-20 |
| DB Walking Lunges |
2 x 20 |
| DB Deadlifts |
2 x 10-20 |
| Pushups |
2 x 20 |
| DB Shoulder Press |
1 x 10-15 |
| DB Side Raises |
1 x 15-20 |
| Pullups |
2 x Failure |
| DB Rows (Lean over a chair) |
2 x 10-15 |
| DB Overhead Extension SS DB Kickbacks |
1 x 10-15 SS 1 x 10-15 |
| DB Bicep Curls |
2 x 10-15 |
| Ab Crunches |
2 x 20-30 |
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