Workout Routine

Home workout

by beccaffeinato

workouts for home with only dumbell

Workouts

Upper

single arm row

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

single arm row

3 sets

push-ups

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

push-ups

3 sets

seated shoulder press

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

seated shoulder press

3 sets

bicep curls

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

bicep curls

3 sets

romanian deadlift

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

romanian deadlift

3 sets

Lower

goblet squat

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

goblet squat

3 sets

Elevated foot lunge

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

Elevated foot lunge

3 sets

romanian deadlift

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

romanian deadlift

3 sets

glute bridge

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

glute bridge

3 sets

pistol squat

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

pistol squat

3 sets

calesthenics

knee raises on the bar

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

knee raises on the bar

3 sets

crunches

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

crunches

3 sets

australian pullups

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

australian pullups

3 sets

wall sit

Set
Time
Rest time
1
30 sec
100 sec
2
45 sec
100 sec
3
60 sec
100 sec

wall sit

3 sets

dead hang

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

dead hang

3 sets

core workout

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3 sets

side oblique raise

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

side oblique raise

3 sets

reverse plank crunch to leg lift

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

reverse plank crunch to leg lift

3 sets

v sit leg raises

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

v sit leg raises

3 sets

laying leg raises

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

laying leg raises

3 sets