Fullbody only with dumbbells. Day 2
Goal
3 days per week program in which you only need dumbbells and a bench. Do stretching at the final of the session
Dumbbell half squat
3 sets
12 reps
60 sec rest
Lunges with Dumbbells
3 sets
12 reps
60 sec rest
DUMBBELL DEADLIFT
3 sets
12 reps
60 sec rest
Dumbbell Fly
3 sets
12 reps
60 sec rest
Incline bench dumbbell flyes
3 sets
12 reps
60 sec rest
Alternating dumbbell biceps hammer curls
3 sets
12 reps
60 sec rest
Tricep dumbbell kickback
3 sets
12 reps
60 sec rest
Standing one-arm dumbbell triceps extension
3 sets
12 reps
60 sec rest
ARNOLD PRESS
3 sets
12 reps
60 sec rest
DUMBBELL SHRUG
3 sets
12 reps
60 sec rest
Side Plank
2 sets
45 sec
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
2 sets
45 sec