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Routine Builder
Dumbbell Only Workout
Created by
Thomas Lally
Open Program in app
Monday (Dumbbell Only)
Monday
Bench Press (Dumbbell)
4 sets
Shoulder Press (Dumbbell)
3 sets
Incline Bench Press (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
4 sets
Triceps Extension (Dumbbell)
3 sets
Triceps Kickback (Dumbbell)
3 sets
Tuesday (Dumbbell Only)
Tuesday
Bent Over Row (Dumbbell)
4 sets
Triceps Kickback (Dumbbell)
3 sets
Renegade Row (Dumbbell)
3 sets
Bicep Curl (Dumbbell)
3 sets
Hammer Curl (Dumbbell)
3 sets
Push Up
3 sets
Wednesday (Dumbbell Only)
Wednesday
Squat (Dumbbell)
4 sets
Romanian Deadlift (Dumbbell)
4 sets
Lunge (Dumbbell)
3 sets
Standing Calf Raise (Dumbbell)
4 sets
Sit Up (Weighted)
3 sets
Russian Twist (Weighted)
3 sets
Thursday (Dumbbell Only)
Thursday
Chest Fly (Dumbbell)
4 sets
Arnold Press (Dumbbell)
3 sets
Dumbbell Squeeze Press
3 sets
Front Raise (Dumbbell)
3 sets
Skullcrusher (Dumbbell)
3 sets
Friday (Dumbbell Only)
Friday
Spider Curl (Dumbbell)
4 sets
Shrug (Dumbbell)
4 sets
Seated Incline Curl
3 sets
Concentration Curl
3 sets
Pullover (Dumbbell)
3 sets
Saturday (Dumbbell Only)
Saturday
Goblet Squat
4 sets
Step Up
3 sets
Deadlift (Dumbbell)
4 sets
Plank
3 sets
Lying Leg Raise
3 sets
Sunday
Sunday
Walking
1 sets
