Workout Routine

Free

Crazy dumbells only

by airus

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Arms

dumbbell deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

dumbbell deadlift

3 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

standing two-dumbbell bent over row

3 sets

dumbbell bicep curl (left)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

dumbbell bicep curl (left)

3 sets

dumbell bicep curl right

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

dumbell bicep curl right

3 sets

two-dumbbell chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

two-dumbbell chest press

3 sets

Legs

dumbbell squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

dumbbell squats

3 sets

two-dumbbell static lunge (left)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

two-dumbbell static lunge (left)

3 sets

two-dumbbell static lunge (right)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

two-dumbbell static lunge (right)

3 sets

dumbbell leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

dumbbell leg curl

3 sets