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 1
Day 2
Shoulder press 3×10 Lateral raise 3×10 Front raise 3×10 Bent over fly 3×10 Russian twist 3×10
Day 3
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 4
Rest
Day 5
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
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
Shoulder press 3×10 Lateral raise 3×10 Front raise 3×10 Bent over fly 3×10 Russian twist 3×10
Day 8
Squats 3×10 Lunges 3×10 RDLs 3×10 Standing calf raises 3×10 Deadlifts 3×10
Day 9
Rest
Day 10
Squats 3×10 Lunges 3×10 RDLs 3×10 Standing calf raises 3×10 Deadlifts 3×10
Day 11
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 12
Rest
Day 13
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
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
Shoulder press 3×12 Lateral raise 3×12 Front raise 3×12 Bent over fly 3×12 Russian twist 3×12
Day 16
Rest
Day 17
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
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
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 20
Rest
Day 21
Squats 3×15 Lunges 3×15 RDLs 3×15 Standing calf raises 3×15 Deadlifts 3×15
Day 22
Shoulder press 3×15 Lateral raise 3×15 Front raise 3×15 Bent over fly 3×15 Russian twist 3×15
Day 23
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 24
Rest
Day 25
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
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
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 28
Rest
Day 29
Shoulder press 3×15 Lateral raise 3×15 Front raise 3×15 Bent over fly 3×15 Russian twist 3×15
Day 30
Squats 3×15 Lunges 3×15 RDLs 3×15 Standing calf raises 3×15 Deadlifts 3×15