30 DAY
DUMBBELLS
PROGRAM
DUMBBELLS
PROGRAM
Build Muscle, Get Aesthetic Body
With Dumbbells
With Dumbbells
25 - 54 min
30 Days
Per Day
Complete all the workouts shown for each day. Rest 5 minutes between each video
No please do not force yourself to continue if you are too sore. Rest an additional day and continue where you left off. However if your chest is sore but today's leg day, you can continue with leg day.
It is suppose to be challenging so that you improve! Maintain good form when completing each rep, if you really need to rest just pause the video to take a quick 15 second break and continue
Of course not! The man is simply as a reference as how the exercise should be done. It is highly recommended that you perform the workout at your own pace as all of us have different fitness levels. What matters is you complete the entire workout each day!
Day 1:
Ep 1: Warm Up
Ep 2: Chest Workout
Ep 3: Triceps Workout
40 min
Ep 4: Abs Workout
Ep 5: Cool Down Abs Stretch
Ep 6: Static Stretches Cool Down
Day 2:
Ep 1: Warm Up
Ep 2: Back Workout
Ep 3: Biceps Workout
26 min
Ep 4: Static Stretches Cool Down
Day 3:
Ep 1: Warm Up
Ep 2: Shoulders Workout
Ep 3: Legs Workout
40 min
Ep 5: Cool Down Abs Stretch
Ep 4: Abs Workout
Ep 6: Static Stretches Cool Down
Day 4: Rest Day
Day 5:
Ep 1: Warm Up
Ep 2: Chest Workout
Ep 3: Triceps Workout
40 min
Ep 4: Abs Workout
Ep 5: Cool Down Abs Stretch
Ep 6: Static Stretches Cool Down
Day 6:
Ep 1: Warm Up
Ep 2: Back Workout
Ep 3: Biceps Workout
40 min
Ep 4: Abs Workout
Ep 5: Cool Down Abs Stretch
Ep 6: Static Stretches Cool Down
Day 7:
Ep 1: Warm Up
Ep 2: Shoulders Workout
Ep 3: Legs Workout
27 min
Ep 4: Static Stretches Cool Down
Day 8: Rest Day
Day 9:
Ep 1: Warm Up
Ep 2: Upper Body Workout
40 min
Ep 4: Cool Down Abs Stretch
Ep 3: Abs Workout
Ep 5: Static Stretches Cool Down
Day 10:
Ep 1: Warm Up
Ep 2: Lower Body Workout
40 min
Ep 4: Cool Down Abs Stretch
Ep 3: Abs Workout
Ep 5: Static Stretches Cool Down
Day 11: Rest Day
Day 12:
Ep 1: Warm Up
Ep 2: Upper Body Workout
40 min
Ep 4: Cool Down Abs Stretch
Ep 3: Abs Workout
Ep 5: Static Stretches Cool Down
Day 13:
Ep 1: Warm Up
Ep 2: Lower Body Workout
40 min
Ep 4: Cool Down Abs Stretch
Ep 3: Abs Workout
Ep 5: Static Stretches Cool Down
Day 14: Rest Day
Day 15:
Ep 1: Warm Up
Ep 2: Chest Workout
Ep 3: Triceps Workout
40 min
Ep 4: Abs Workout
Ep 5: Cool Down Abs Stretch
Ep 6: Static Stretches Cool Down
Day 16:
Ep 1: Warm Up
Ep 2: Back Workout
Ep 3: Biceps Workout
26 min
Ep 4: Static Stretches Cool Down
Day 17:
Ep 1: Warm Up
Ep 2: Shoulders Workout
Ep 3: Legs Workout
40 min
Ep 5: Cool Down Abs Stretch
Ep 4: Abs Workout
Ep 6: Static Stretches Cool Down
Day 18: Rest Day
Day 19:
Ep 1: Warm Up
Ep 2: Chest Workout
Ep 3: Triceps Workout
40 min
Ep 4: Abs Workout
Ep 5: Cool Down Abs Stretch
Ep 6: Static Stretches Cool Down
Day 20:
Ep 1: Warm Up
Ep 2: Back Workout
Ep 3: Biceps Workout
40 min
Ep 4: Abs Workout
Ep 5: Cool Down Abs Stretch
Ep 6: Static Stretches Cool Down
Day 21:
Ep 1: Warm Up
Ep 2: Shoulders Workout
Ep 3: Legs Workout
27 min
Ep 4: Static Stretches Cool Down
Day 22: Rest Day
Day 23:
Ep 1: Warm Up
Ep 2: Full Body Workout
40 min
Ep 4: Cool Down Abs Stretch
Ep 3: Abs Workout
Ep 5: Static Stretches Cool Down
Day 24: Rest Day
Day 25:
Ep 1: Warm Up
Ep 2: Full Body Workout
40 min
Ep 4: Cool Down Abs Stretch
Ep 3: Abs Workout
Ep 5: Static Stretches Cool Down
Day 26: Rest Day
Day 27:
Ep 1: Warm Up
Ep 2: Full Body Workout
40 min
Ep 4: Cool Down Abs Stretch
Ep 3: Abs Workout
Ep 5: Static Stretches Cool Down
Day 28: Rest Day
Day 29: Rest Day
Day 30:
Ep 1: Warm Up
Ep 2: Upper Body Workout
54 min
Ep 5: Cool Down Abs Stretch
Ep 4: Abs Workout
Ep 3: Legs Workout
Ep 6: Static Stretches Cool Down
