Dumbbell Workout at Home

Intermediate Workout Routine at home

  • intermediate level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 8 activities, you'll be doing the following activities:

Standing cobra with dumbbells
Sets: 4 Reps: 10

Cross bench dumbbell pullover chest
Sets: 4 Reps: 12

Dumbbell deadlift to bicep curl and tricep kickback
Sets: 4 Reps: 12

Heel toe straight leg crunches with dumbbell
Sets: 4 Reps: 12

Dumbbell push ups with rotation
Sets: 4 Reps: 12

Squat with lateral raise using dumbbells on single leg
Sets: 4 Reps: 12

Diagonal lunge with dumbbell
Sets: 4 Reps: 12

Squat thrust with push up to jump with dumbbells
Sets: 4 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 8 activities, you'll be doing the following activities:

Standing cobra with dumbbells
Sets: 4 Reps: 10

Cross bench dumbbell pullover chest
Sets: 4 Reps: 12

Dumbbell deadlift to bicep curl and tricep kickback
Sets: 4 Reps: 12

Heel toe straight leg crunches with dumbbell
Sets: 4 Reps: 12

Dumbbell push ups with rotation
Sets: 4 Reps: 12

Squat with lateral raise using dumbbells on single leg
Sets: 4 Reps: 12

Diagonal lunge with dumbbell
Sets: 4 Reps: 12

Squat thrust with push up to jump with dumbbells
Sets: 4 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 7 activities, you'll be doing the following activities:

Standing cobra with dumbbells
Sets: 4 Reps: 10

Cross bench dumbbell pullover chest
Sets: 4 Reps: 12

Dumbbell deadlift to bicep curl and tricep kickback
Sets: 4 Reps: 12

Heel toe straight leg crunches with dumbbell
Sets: 4 Reps: 12

Dumbbell push ups with rotation
Sets: 4 Reps: 12

Squat with lateral raise using dumbbells on single leg
Sets: 4 Reps: 12

Squat thrust with push up to jump with dumbbells
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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