Dumbbell Workout for Mass
This daily workout contains 11 activities, you'll be doing the following activities:
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Heel toe straight leg crunches with dumbbell
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Oblique crunches with leg lift (bicycle)
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Standing dumbbell shoulder press
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Incline dumbbell press
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Single leg squat touchdown with dumbbell
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Single arm dumbbell row on bench
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Dumbbell rear delt row on bench with single arm
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Dumbbell overhead triceps extension standing (tricep curls)
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Standing alternating dumbbell curls
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Dumbbell bench press (chest press)
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Multiplanar lunge with dumbbell
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This daily workout contains 11 activities, you'll be doing the following activities:
![]() |
Heel toe straight leg crunches with dumbbell
|
![]() |
Oblique crunches with leg lift (bicycle)
|
![]() |
Standing dumbbell shoulder press
|
![]() |
Incline dumbbell press
|
![]() |
Single leg squat touchdown with dumbbell
|
![]() |
Single arm dumbbell row on bench
|
![]() |
Dumbbell rear delt row on bench with single arm
|
![]() |
Dumbbell overhead triceps extension standing (tricep curls)
|
![]() |
Standing alternating dumbbell curls
|
![]() |
Dumbbell bench press (chest press)
|
![]() |
Multiplanar lunge with dumbbell
|
This daily workout contains 1 activities, you'll be doing the following activities:
![]() |
Heel toe straight leg crunches with dumbbell
|
This daily workout contains 10 activities, you'll be doing the following activities:
![]() |
Oblique crunches with leg lift (bicycle)
|
![]() |
Standing dumbbell shoulder press
|
![]() |
Incline dumbbell press
|
![]() |
Single leg squat touchdown with dumbbell
|
![]() |
Single arm dumbbell row on bench
|
![]() |
Dumbbell rear delt row on bench with single arm
|
![]() |
Dumbbell overhead triceps extension standing (tricep curls)
|
![]() |
Standing alternating dumbbell curls
|
![]() |
Dumbbell bench press (chest press)
|
![]() |
Multiplanar lunge with dumbbell
|
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...