Build30 Dumbbell Edition
JB Built
Hello and Welcome to Build30 Dumbbell Edition! 30 Days 30 Workouts 30 Minutes Dumbbells Only
This is a 6 week program made strictly for those that only have dumbbells. This program consists of 5 workouts a week for 6 weeks. They should all take about 30 minutes or so to complete, all with the intention of building and toning muscle. Minimal rest between all sets is ideal.
Here's how the program splits:
Monday - Chest and Biceps Tuesday - Lower Body Wednesday - Back and Triceps Thursday - Rest Day Friday - Shoulders and Glutes Saturday - Arms and Core Sunday - Rest Day
A
DB Bench Press
4 x 10
B
One-Arm DB Bench Press
4 x 10
C
Incline DB Bench Press
4 x 10
D
DB Bicep Curls
4 x 10
E
Alternating DB Hammer Curl
4 x 10
A
Bent Over DB Row
4 x 10
B
DB Pullover
4 x 10
C
Dumbbell Skull Crusher
4 x 10
D
DB Tricep Kickbacks
4 x 10
A
Dumbbell Back Squat
4 x 10
B
DB Deadlift
4 x 10
C
Single Leg RDL
4 x 20
D
DB Swing
4 x 15
E
Calf Raise
4 x 20
A
DB Military Press
4 x 10
B
Seated DB Press
4 x 10
C
DB Lateral Raise
4 x 10
D
Hip Thrust
4 x 20
E
DB Rear Foot Elevated Split Squat
4 x 20
A
Push-Up
5 x 10
B
1-Arm DB Row
4 x 24
C
Bench Dips
4 x 12
D
DB Bicep Curls
4 x 12
E
DB Tricep Extension
4 x 12
Core Work
F
6 Rounds 10 Weighted Sit Ups 20 Bicycle Crunches 6 Ab Wheels 10 DB Windmills (each side) 30 yd Isolateral DB Farmers Carry (each side) (heavy)
Don't let little to no equipment or time get in your way. This program delivers everything you need to get your body on track without stealing hours of your precious time.
Get Build30 Dumbbell Edition
