Workout Routine

Home or Gym dumbbell workouts

by Jenry02

Workouts for at home or at the gym

Workouts

Arms 1

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

front raise

4 sets

Clean and press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Clean and press

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

skull crushers

4 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

triceps kickback

4 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

single arm row

4 sets

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

zottmann curl

4 sets

Standing Behind The Back Wrist Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Standing Behind The Back Wrist Curls

4 sets

Chest and Back 1

Floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Floor press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

fly

4 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

pullovers

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

bent over row

4 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

renegade row

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

rear delt fly

4 sets

standing oblique crunches

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec
4
8
100 sec

standing oblique crunches

4 sets

Legs 1

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

bulgarian split squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

goblet squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

romanian deadlift

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

lunge

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

squat

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hip thrust

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

calf raise

4 sets

Abs

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

hanging leg raises

4 sets

v-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

v-ups

4 sets

dead bugs

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
4
30
100 sec

dead bugs

4 sets

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

pull-over crunch

4 sets

mountain climbers

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
4
30
100 sec

mountain climbers

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
4
60 sec
100 sec

plank

4 sets