Intermediate At Home Workout Routine

Workout Goal: Lose fat while firming the muscles and building strength
Features: Full Body Workout

Working out in the comfort of your own home is a great way to build up your strength levels without having to sacrifice a lot of time to get some serious results. The good news is that with a simple set of dumbbells, you can continue to challenge your fitness level and reach new heights in your progress.

In the full body workout program listed below, you’ll be utilizing the principle of supersets and trisets to make the most of the home workout program by increasing the intensity level.
Try and perform all the exercises listed in each superset or triset back to back with no rest in between. Once both are completed, then take the allotted rest time before completing your second set.

Since this is a full body workout program you will be doing it three times per week so if you’d like, also add in two or three additional cardio workouts to this to help increase the rate of fat loss you see and work on your cardiovascular fitness level.

Workout Overview

  • Start with a very brief five minute warm-up of either walking around the house, marching in place, or by skipping.
  • Make sure to perform each exercise at a slow and controlled pace to reap the full benefits of the increased muscle tension.
  • Try and keep up the pace of the workout as best as possible – if you extend the rest periods too long you will significantly decrease the overall intensity of the workout session
  • Never let your form slip while performing superset exercises
  • Perform the workout using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday or Sunday set-up alternating between workout A and workout B

Day 1:

Exercise Sets Reps Rest
Superset: Dumbbell Squats, Dumbbell Chest Press 3 10 90 seconds
Superset: Dumbbell Lunge, Dumbbell Row 3 10 90 seconds
Superset: Dumbbell Shoulder Press, Dumbbell Reverse Fly 3 10 90 seconds
Triset: Dumbbell Bicep Curl, Dumbbell Tricep Extension, Dumbbell Lateral Raise 2 12 60 seconds
Triset: Lying Leg Raise, Bicycle, Plank 2 15 (30 seconds for plank) 30 seconds

Day 2:

Exercise Sets Reps Rest
Superset: Dumbbell Deadlifts, Dumbbell Chest Press 3 10 90 seconds
Superset: Dumbbell step-ups, Dumbbell Pull-Over 3 10 90 seconds
Superset: Dumbbell Upright Row, Dumbbell Calf Raises 3 10 90 seconds
Triset: Dumbbell Hammer Curl, Dumbbell Tricep Kickbacks, Dumbbell Front Raise 2 12 60 seconds
Triset: Reverse Crunch, Mountain Climbers, Supermans 2 15 30 seconds

Day 3:

Exercise Sets Reps Rest
Superset: Dumbbell Sumo Squats, Decline Push-Ups 3 10 90 seconds
Superset: Dumbbell Reverse Lunge, Pull-Ups 3 10 90 seconds
Superset: Dumbbell Shoulder Press, Dumbbell Reverse Fly 3 10 90 seconds
Triset: Dumbbell Bicep Curl, Dumbbell Tricep Extension,Dumbbell Lateral Raise 2 12 60 seconds
Triset: V-Sit-Ups, Side Plank, Burpees 2 15 (30 seconds for plank) 30 seconds

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