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toji and guts’s dumbbell routine (made by me)
by Vanno R.
Program Description
i use 10kg(5x2) dumbbell in this workout
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
1 week
Time Per Workout
30 minutes
Created
May 10, 2024 09:21
Last Edited
Jun 10, 2024 10:25
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Week 1
1 / 1 Weeks
Day 1
1
Floor Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Overhead Press (Dumbbell)
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
5
Overhead Extension (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Front Squat (Dumbbell)
3 Sets
8 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
10
Standing Calf Raise
3 Sets
15 Reps
Day 2
1
Overhead Press (Dumbbell)
3 Sets
8 Reps
2
Dumbbell Row
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
15 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lunge (Dumbbell)
3 Sets
12 Reps
9
Front Squat (Dumbbell)
3 Sets
8 Reps
10
Standing Calf Raise
3 Sets
15 Reps
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
1
Floor Press (Dumbbell)
3 Sets
8 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Overhead Press (Dumbbell)
3 Sets
15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
5
Overhead Extension (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Front Squat (Dumbbell)
3 Sets
8 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
10
Standing Calf Raise
3 Sets
15 Reps
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8 Reps
2
Dumbbell Row
3 Sets
8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Hammer Curl
3 Sets
12 Reps
5
Tricep Kickback
3 Sets
15 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Lunge (Dumbbell)
3 Sets
12 Reps
9
Front Squat (Dumbbell)
3 Sets
8 Reps
10
Standing Calf Raise
3 Sets
15 Reps
Day 7
No exercises added to this day