This is the second day of the dumbbell workout. You should wait at least a day after the first workout program to do this one.
Try to select a weight for each exercise that is heavy enough to challenge you, but that you can still complete with proper form and have a few reps left in reserve.
Perform all sets and reps of each exercise before moving onto the next.
Rest 1-2 mins between exercises.
The Program
Dumbell Romanian Deadlifts
8-12 reps · Repeat 3 times
Works hamstrings, glutes, lower and upper back
- Hold a pair of dumbbells and stand tall with your shoulders pulled back and your knees slightly bent
- Hip hinge over by moving your hips back as far as you can and keeping your back straight with your head looking slightly forward, and your shoulders pulled back
- Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee
- At the bottom of your range of motion, return to the starting position by driving the hips forward to stand back up
Dumbbell Front Lunges
8-20 reps · Repeat 3 times
Works quads, glutes and hamstrings
- Set up with your feet shoulder width apart and a dumbbell in each hand
- Step forward with one leg and allow both knees to bend simultaneously, descending until the back knee touches the floor
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position
- Repeat on the opposite leg
Dumbbell Shoulder Press
8-12 reps/side · Repeat 3 times
Works deltoids (shoulders) and triceps
- Stand with feet shoulder-width apart with knees slightly soft
- Lift the dumbbells and hold them at shoulder height with your elbows at a 90-degree angle
- Slowly press the dumbbells above your head without fully straightening your arms, and pause for a second at the top
- Slowly return to the start position for one rep
Dumbbell Lateral Raise
10-15 reps · Repeat 3 times
Works deltoids and trapezius (upper back)
- Stand up straight, holding a pair of dumbbells with your palms facing your body
- Slowly raise the dumbbells up to around shoulder height, but do not let your wrists go above your elbows while raising the weight
- Pause at the top of the movement, and then slowly lower the weight back to the starting position
- Do not let the dumbbells touch your body throughout
Dumbbell Bicep Curls
10-15 reps · Repeat twice
Works biceps brachii, brachialis and brachioradialis
- Stand up straight with a dumbbell in each hand, palms facing forward
- Keep your feet hip-width and keep your biceps stationary as you start bending at your elbows, lifting both dumbbells
- Lift until the dumbbells reach shoulder-level, but don’t actually touch your shoulders
- Hold this contraction briefly, then lower back to the starting position for one rep
Side Plank Twists
8–20 reps/side · Repeat twice
Works obliques (side abs)
- Start in a traditional side plank position.
- Place your free hand just beside your ear
- Rotate forward, aiming to touch the floor with your rotating elbow
- Make sure your keep your hips high throughout