30 Day Dumbbell Challenge

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Dumbbell challenge  is designed to build lean muscle and burn body fat. Circuit training is the main style used here accompanied by the use of dumbbells, and body weight movements. If you're looking for a challenge and want something out of the ordinary, then this is the program for you!

Lessons

Day 2

Author: seangardner

Shoulder press 3×10 Lateral raise 3×10 Front raise 3×10 Bent over fly 3×10 Russian twist 3×10

Day 3

Author: seangardner

Power Jacks 3×10 Walking lunges 3×10 Laying down chest press 3×10 DB flys laying down 3×10 Mountain climbers 3×10

Day 5

Author: seangardner

Bicep reverse grip curls 3×10 Hammer curls 3×10 Overhead tricep extensions 3×10 Tricep kickbacks 3×10 21’s 3 sets (7,7,7) Wall sits with db 3x10

Day 6

Author: seangardner

Goblet squats 3×10 Standing calf raises 3×10 Kettlebell (db)swings 3×10 Lateral lunges 3×10 Squats 3×10 Step ups 3×10

Day 7

Author: seangardner

Shoulder press 3×10 Lateral raise 3×10 Front raise 3×10 Bent over fly 3×10 Russian twist 3×10

Day 8

Author: seangardner

Squats 3×10 Lunges 3×10 RDLs 3×10 Standing calf raises 3×10 Deadlifts 3×10

Day 10

Author: seangardner

Squats 3×10 Lunges 3×10 RDLs 3×10 Standing calf raises 3×10 Deadlifts 3×10

Day 11

Author: seangardner

Bicep reverse grip curls 3×12 Hammer curls 3×12 Overhead tricep extensions 3×12 Tricep kickbacks 3×12 21’s 3 sets (7,7,7) Wall sits with db 3x12

Day 13

Author: seangardner

Goblet squats 3×12 Standing calf raises 3×12 Kettlebell (db)swings 3×12 Lateral lunges 3×12 Squats 3×12 Step ups 3×12

Day 14

Author: seangardner

Power Jacks 3×12 Walking lunges 3×12 Laying down chest press 3×12 DB flys laying down 3×12 Mountain climbers 3×12

Day 15

Author: seangardner

Shoulder press 3×12 Lateral raise 3×12 Front raise 3×12 Bent over fly 3×12 Russian twist 3×12

Day 17

Author: seangardner

Power Jacks 3×12 Walking lunges 3×12 Laying down chest press 3×12 DB flys laying down 3×12 Mountain climbers 3×12

Day 18

Author: seangardner

Bicep reverse grip curls 3×12 Hammer curls 3×12 Overhead tricep extensions 3×12 Tricep kickbacks 3×12 21’s 3 sets (7,7,7) Wall sits with db 3x12

Day 19

Author: seangardner

Goblet squats 3×12 Standing calf raises 3×12 Kettlebell (db)swings 3×12 Lateral lunges 3×12 Squats 3×12 Step ups 3×12

Day 21

Author: seangardner

Squats 3×15 Lunges 3×15 RDLs 3×15 Standing calf raises 3×15 Deadlifts 3×15

Day 22

Author: seangardner

Shoulder press 3×15 Lateral raise 3×15 Front raise 3×15 Bent over fly 3×15 Russian twist 3×15

Day 23

Author: seangardner

Power Jacks 3×15 Walking lunges 3×15 Laying down chest press 3×15 DB flys laying down 3×15 Mountain climbers 3×15

Day 25

Author: seangardner

Bicep reverse grip curls 3×15 Hammer curls 3×15 Overhead tricep extensions 3×15 Tricep kickbacks 3×15 21’s 3 sets (7,7,7) Wall sits with db 3x15

Day 26

Author: seangardner

Goblet squats 3×15 Standing calf raises 3×15 Kettlebell (db)swings 3×15 Lateral lunges 3×15 Squats 3×15 Step ups 3×15

Day 27

Author: seangardner

Power Jacks 3×15 Walking lunges 3×15 Laying down chest press 3×15 DB flys laying down 3×15 Mountain climbers 3×15

Day 29

Author: seangardner

Shoulder press 3×15 Lateral raise 3×15 Front raise 3×15 Bent over fly 3×15 Russian twist 3×15

Day 30

Author: seangardner

Squats 3×15 Lunges 3×15 RDLs 3×15 Standing calf raises 3×15 Deadlifts 3×15