3 Days Dumbbell-Full Body Workout

Main Goals: General Fitness, Fatloss Program Duration: 4 weeks

Target Gender: Female Days per Week: 3
Level: Beginner Time per Workout: 30-45 minutes
Equipment: Dumbbell
@txtdaridiet

AY1
D EXERCISE SET REP
Squat 3 8-12
Dumbbell Reverse Lunge 3 8-12
Dumbbell Single-Leg Deadlift 3 8-12
Push Up 3 8-12
Dumbbell Lateral Raise 3 8-12
Dumbbell Bent Over Row 3 8-12
Elbow Plank 3 30-60 secs

AY2 EXERCISE SET REP

D
Dumbbell Romanian Deadlift 3 8-12
Dumbbell Goblet Squat 3 8-12
Glute Bridge 3 8-12
Donkey Kick 3 8-12 each
Dumbbel Row 3 8-12 each
Dumbbell Shoulder Press 3 8-12
Crunch 3 8-12
 3 Days Dumbbell-Full Body Workout
Main Goals: General Fitness, Fatloss Program Duration: 4 weeks
Target Gender: Female Days per Week: 3
Level: Beginner Time per Workout: 30-45 minutes
Equipment: Dumbbell
@txtdaridiet

AY3
D EXERCISE SET REP
Push Up 3 8-12
Dumbbell Lateral Raise 3 8-12
Dumbbell Bent Over Row 3 8-12
Dumbbell Row 3 8-12 each
Squat 3 8-12
Glute Bridge 3 8-12
Side Plank 3 30-60 secs
each
Notes:
Pilih hari workout diselingi rest day, misalnya: Senin, Rabu,
Jumat/Sabtu atau Selasa, Kamis, Sabtu/Minggu.
Dumbbell cukup 1-3kg (2 pcs dengan berat yang sama).
Rep: pengulangan gerakan dipilih sesuai kemampuan 8-12x repetisi.
Each: pengulangan gerakan masing-masing kiri dan kanan.
30-60 secs: pilih berapa detik sesuai kemampuan.
3 set: jumlah rep x 3 set (istirahat 30 detik di antara set).
Istirahat di antara gerakan/exercise 60 detik.
Klik nama gerakan untuk lihat contohnya di Youtube.