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About this plan
Make the most of your 3 training days a week and transform your body with this exhausting, yet rewarding, workout using only dumbbells. You'll only need a pair of dumbbells and you can do it from home. Check out the training days, you'll surely be convinced by the way you'll work your whole body with the compound exercises included in each of your workouts. To maximize your results, you can do this workout for 4 to 6 weeks, increasing the weights or adding 2 repetitions to the exercises each week. A tough but extremely efficient workout, are you ready to do it?
Mon
Día 1: Cuerpo completo con mancuernas
Dumbbell Deadlift
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Sumo Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Glute Bridge Two Legs on Floor
3 SETS • 12 REPS•Glúteos
Bent Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos
Dumbbell Bent Over Row
3 SETS • 10 REPS•Espalda
Press militar con mancuernas (de pie)
3 SETS • 10 REPS•Hombros
Jack knife Floor
3 SETS • 15 REPS•Abdomen
Wed
Día 3: Cuerpo completo con mancuernas
Fri
Día 5: Cuerpo completo con mancuernas
Dumbbell Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Kneeling Push-up
3 SETS • 8 REPS•Pecho, Tríceps
Dumbbell Bent Over Row
3 SETS • 10 REPS•Espalda
Push-up on knees
3 SETS • 20 SEC•Abdomen