GYM DUMBBELL WORKOUTS – INTERMEDIATE

This program is for you if:

You need some guidance in your workouts

You are not new to the gym, but you aren’t a seasoned veteran either.

You have some experience working out with dumbbells

You are looking to get into better overall physical shape

If the answer is yes, than these dumbbell workouts are for you!

Intermediate Full Body Program – 4 Days A Week

DAY 1: Lower Body

Straight sets, complete a set of an exercise and take a break of 30 to 60 seconds and then complete the remainder of sets required before moving on to the next exercise.

Notes: Warm up for 5 minutes before completing the routine, choose something that creates the most body movement such as walking or using the elliptical. After completing the routine make sure to stretch all the major muscles used in the workout.

Day 2 – Upper Body

Straight sets, complete a set of an exercise and take a break of 30 to 60 seconds and then complete the remainder of sets required before moving on to the next exercise.

Notes: Warm up for 5 minutes before completing the routine, choose something that creates the most body movement such as walking or using the elliptical. After completing the routine make sure to stretch all the major muscles used in the workout.

DB Bench Chest Press – 8 to 10 reps for 3 sets

DB Bench One Arm Rows – 8 to 10 reps per side for 3 sets

DB Incline Bench Chest Press – 8 to 10 reps for 3 sets

DB Bent Over Rows – 8 to 10 reps for 3 sets

DB Seated Shoulder Press – 8 to 10 reps for 3 sets

DB Bent Over Raises – 10 to 12 reps for 3 sets

Day 3 – Lower Body

Straight sets, complete a set of an exercise and take a break of 30 to 60 seconds and then complete the remainder of sets required before moving on to the next exercise.

Notes: Warm up for 5 minutes before completing the routine, choose something that creates the most body movement such as walking or using the elliptical. After completing the routine make sure to stretch all the major muscles used in the workout.

DB Suitcase Squats – 8 to 10 reps for 3 sets

DB Deadlifts – 8 to 10 reps for 3 sets

DB Side Lunges – 8 to 10 reps for 3 sets

DB Bench Hip Thrusts – 8 to 10 reps for 3 sets

DB Leg Raises – 10 to 12 reps for 3 sets

DB Sit Ups – 10 to 15 reps for 3 sets

Day 4 – Upper Body

Straight sets, complete a set of an exercise and take a break of 30 to 60 seconds and then complete the remainder of sets required before moving on to the next exercise.

Notes: Warm up for 5 minutes before completing the routine, choose something that creates the most body movement such as walking or using the elliptical. After completing the routine make sure to stretch all the major muscles used in the workout.

DB Bench Chest Flys – 10 to 12 reps for 3 sets

DB Renegade Rows – 6 to 8 reps per side for 3 sets

DB Skull Crushers – 10 to 12 reps for 3 sets

DB Seated Bicep Curls – 10 to 12 reps for 3 sets

DB Lateral Raises – 10 to 12 reps for 3 sets

DB Low Plank Slides – 6 to 8 reps per side for 3 sets