Weekly Dumbbell Workout #1

This workout is from our Dumbbell Aesthetics program and it should take you about 50 or so minutes to complete. Dumbbell Aesthetics splits allow you to train at a high level and push the workouts to high levels of output and allow for adequate rest time of the muscles for growth. It is built in interval format to allow the user to optimize work to rest ratios for muscle growth.

If you were to follow this workout on your phone, this is EXACTLY what the workout would look like, but there would be video at the top!

Need some dumbbells to hammer out these workouts? Get you some here or get adjustable dumbbells here.

Get access to the video instructional, movement library, and the warm-up/cool down of this workout here! 

The Workout

B Block

For this block you will do as many reps as you can for 30 seconds picking a weight that's about a 7-9/10. Rest 30 seconds between each set and you will repeat 5 times before moving on to the next block.

So Dumbbell Floor Press, Rest 30, Dumbbell Plank Rows, Rest 30, repeat. 

C Block

For this block you will do as many reps as you can for 40 seconds picking a weight that's about a 6-8/10. Rest 20 seconds between each set and you will repeat 5 times before moving on to the next block.

So Fly's, Rest 20, Reverse Flys, Rest 20, Elbow to Hand Planks, Rest, Repeat. 

D Block

For this block you will do as many reps as you can for 60 seconds picking a weight that you can maintain form and pace the whole minute. Rest 30 seconds between each set and you will repeat 2 times before moving on to the next block.

So Bent Over Row, Rest 30, Dive Bomber Push Ups, Rest 30, Lying Tricep Extensions, repeat.