Dumbbells at Home 3x a Week

For training at home: three full-body workouts a week that need nothing more than a pair of dumbbells.

Get FitBuddy

Day A

  • Dumbbell Squat3 × 12 · rest 60 s
  • Dumbbell Floor Press3 × 10 · rest 60 s
  • Dumbbell Bent-Over Row3 × 10 · rest 60 s
  • Standing Dumbbell Shoulder Press3 × 10 · rest 60 s
  • Front Plank3 × 30 s · rest 60 s

Day B

  • Dumbbell Romanian Deadlift3 × 10 · rest 60 s
  • Push-Up3 × 8 · rest 60 s
  • One-Arm Dumbbell Row3 × 10 · rest 60 s
  • Dumbbell Lateral Raise2 × 12 · rest 60 s
  • Dumbbell Biceps Curl2 × 12 · rest 60 s
  • Superman Hold2 × 20 s · rest 60 s

Day C

  • Dumbbell Lunge3 × 10 · rest 60 s
  • Dumbbell Floor Press3 × 12 · rest 60 s
  • Dumbbell Reverse Fly3 × 12 · rest 60 s
  • Overhead Dumbbell Triceps Extension2 × 12 · rest 60 s
  • Dumbbell Calf Raise3 × 15 · rest 60 s
  • Side Plank2 × 20 s · rest 60 s

Download on the App Store