Workout Routine

Free

Dumbbell FBW

by lukkal

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

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

bench press

4×8

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Straight leg deadlift

4×8

standing overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

standing overhead press

4×8

single arm row L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
80 sec
2
–
–
16
80 sec
3
–
–
16
80 sec
4
–
–
16
80 sec

single arm row L/R

4×16

single arm triceps extension L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
80 sec
2
–
–
24
80 sec
3
–
–
24
80 sec

single arm triceps extension L/R

3×24

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

curl

3×12

Workout 2

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

fly

4×8

Sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Sumo deadlift

4×8

Side laterals to front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Side laterals to front raise

4×8

Straight-Arm pull-over

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Straight-Arm pull-over

4×8

triceps kickback L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
80 sec
2
–
–
24
80 sec
3
–
–
24
80 sec

triceps kickback L/R

3×24

Alternate hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Alternate hammer curl

3×12

Workout 3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

incline bench press

4×8

Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Deadlift

4×8

Arnold press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Arnold press

4×8

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

standing two-dumbbell bent over row

4×8

Standing triceps press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Standing triceps press

3×12

concentration curl L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
80 sec
2
–
–
24
80 sec
3
–
–
24
80 sec

concentration curl L/R

3×24