FAT LOSS · INTERMEDIATE · DUMBBELLS ONLY · 4 DAYS/WEEK
Toned & Lean workout program
6 weeks of dumbbell full-body work, 4 days/week. Higher reps, controlled tempo, finisher cardio.
The workouts
Full Body A
- Goblet Squat3 × 15
- Push Up3 × 10
- Reverse Lunge (Dumbbell)3 × 12
- Plank3 × 45s
Full Body B
- Romanian Deadlift (Dumbbell)3 × 12
- Shoulder Press (Dumbbell)3 × 12
- Bent Over Row (Dumbbell)3 × 12
- Bicycle Crunch3 × 20
Lower + Core
- Sumo Squat (Dumbbell)3 × 15
- Bulgarian Split Squat (Dumbbell)3 × 10
- Glute Bridge3 × 15
- Dead Bug3 × 12
Upper + Finisher
- Shoulder Press (Dumbbell)3 × 12
- Lateral Raise (Dumbbell)3 × 15
- Bicep Curl (Dumbbell)3 × 12
- Mountain Climber3 × 45s
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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