Build muscle and confidence with this intermediate dumbbell only workout. Focus on progressive overload with a warmup and cool down for each day to target the entire body with just a set of dumbbells!
A
Overhead Squat w/ PVC
1 x 10
B
DB Front Squat
8, 6, 4
C
Standing DB Press
3 x 6
D
Glute Bridge
4 x 8
E
1-Arm DB Row
3 x 8
F
Calf Raise
3 x 10
G
Bird Dog
4 x 12
H
Calf Stretch
1 x 0:20
A
Side Lying External Rotation
1 x 8
B
DB Bench Press
10, 8, 6
C
Bulgarian Split squat
3 x 6
D
Bent Over DB Row
4 x 8
E
Romanian Deadlift (RDL)
3 x 8
F
DB Overhead Tricep Extension
3 x 10
G
Dead Bug
3 x 12
H
High Elbow Chest Stretch
@ 0:30
A
Hip Airplane
1 x 10
B
KB swings
4 x 8
C
DB Reverse Lunge
3 x 12
D
DB Lateral Raise
3 x 10
E
Single Leg Squat
3 x 5
F
DB Renegade Row
3 x 10
G
Couch Stretch (Hip Flexors)
1 x 0:20
A
YTW
1 x 0:30
B
DB Reverse Fly
4 x 10
C
Hip Thruster
4 x 8
D
Incline DB Bench Press
3 x 8
E
Front Foot Elevated Split Squat
3 x 10
F
DB Bicep Curls
3 x 10
G
DB Overhead Carry
3 x 20
H
Press Ups (Mobility)
1 x 0:25
A
Backward Walking Lunges
1 x 12
B
Plate Overhead Lunge
3 x 10
C
Bottom Up KB Press
3 x 5
D
Single Leg Hinge DB Row
3 x 6
E
DB Step Up
3 x 0:20
F
Side Plank
2 x 0:30
G
Standing Stretch / Mobility Series
Each day we squat, press, row, and hinge in our lives. These may look like carrying groceries or bending down to put on shoes. By training to perform we are training our bodies for longevity and comfortability in every day life. Train to perform at life!
Get Dumbbell Only Intermediate