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Dumbbell Home Workout
1 min read

Dumbbell Home Workout

Dumbbell Home Workout

Total Body Dumbbell Workout – 30 Minutes to complete

The Rules

  • Rest 30 seconds between sets
  • Use a heavy to moderate weight that pushes you.
  • Choose your days: M-W-F or T-THUR-SAT

The Workout (Full Body)

  • Bench Press /w Dumbbells – 3 sets x 8 reps
  • Incline Press /w Dumbbells – 2 sets x 10 reps
  • Seated Arnold Dumbbell Shoulder Press – 2 sets x 8 reps
  • One-Arm Dumbbell Rows – 3 sets x 10 reps
  • Back Fly – 3 sets x 10 reps
  • Alternate Dumbbell Curls – 2 sets x 10 reps
  • Triceps Kick Back – 2 sets x 12 reps
  • Squats - 4 x 20 reps
  • Lunges (each leg) - 4 x 20 reps
  • Dumbbell Dead Lifts - 4 x 15 reps

Optional Core Work

Repeat 3 times

  • High Plank – Hold for 30 minute
  • Lower Plank – Hold for 30 seconds
  • Side Plank (left) – Hold for 30 seconds
  • Side Plank (right) – Hold for 30 seconds
  • High Plank – Hold for 30 minute
  • Lower Plank – Hold for 30 seconds
  • Russian Twists – 25 total