logo
2 Day Dumbbell Workout Program
by Meghan Kelley-Shields
1 athletes joined
Program Description
Dumbbell only
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
40 minutes
Created
May 11, 2024 01:40
Last Edited
May 14, 2024 06:28
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Skull Crusher
3 Sets
12 Reps
4
Tricep Kickback
3 Sets
12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
Day 2
1
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Stiff Leg Deadlift (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps