3 day intermediate home dumbbell workout plan to get back in shape

1. 

   Feet-elevated push-ups

   3 × 12 · rest 75 s

   Feet on a chair, body straight, lower with your elbows at about 45 degrees from your torso.

2. 

   Bent-over dumbbell row

   3 × 12 · rest 75 s

   Hinge forward with a flat back and pull the dumbbells toward your hips, squeezing your shoulder blades.

3. 

   Standing dumbbell shoulder press

   3 × 12 · rest 75 s

   Start with dumbbells at shoulder height, press overhead without arching your back and brace your abs.

4. 

   One-arm dumbbell row

   4 × 12 · rest 75 s

   One hand and knee on a chair, pull the dumbbell to your hip without twisting your torso.

5. 

   Dumbbell biceps curl

   3 × 12 · rest 60 s

   Keep your elbows by your sides, curl without swinging and lower slowly.

6. 

   Triceps kickback

   3 × 12 · rest 60 s

   Keep your elbow tucked in, extend your arm back without moving your shoulder.

Same warm-up as the first session.

1. 

   Dumbbell squat

   4 × 12 · rest 75 s

   Hold a dumbbell in each hand at your sides, sit your hips back as you lower, back straight and heels flat.

2. 

   Dumbbell stiff-legged deadlift

   3 × 12 · rest 75 s

   Soft knees, push your hips back and keep the dumbbells close to your legs with a flat back.

3. 

   Dumbbell lunge

   3 × 10 · rest 75 s

   Hold a dumbbell in each hand, step forward and lower your back knee toward the floor with your torso upright, then push back to the start.

4. 

   Single-leg glute bridge

   3 × 12 · rest 60 s

   Extend one leg, lift your hips with the other foot and keep your pelvis level.

5. 

   Standing dumbbell calf raise

   3 × 15 · rest 60 s

   Dumbbells at your sides, rise onto your toes, pause, then lower slowly.

6. 

   Plank

   3 × 40 s · rest 60 s

   Elbows under shoulders, body straight from head to heels, abs and glutes tight.

Same warm-up as the first session.

1. 

   Dumbbell reverse lunge

   3 × 10 · rest 75 s

   Step back, lower straight down and push through the front leg to stand.

2. 

   Bent-over dumbbell row, palms in

   3 × 12 · rest 75 s

   Flat back, palms facing in, pull your elbows back along your body.

3. 

   Dumbbell floor press

   3 × 12 · rest 75 s

   Lying on the floor, lower until your elbows touch the ground then press the dumbbells up.

4. 

   Single-leg Romanian deadlift

   3 × 10 · rest 75 s

   Hinge forward as the back leg extends, keep a flat back and squeeze your glute to come up.

5. 

   Standing dumbbell shoulder press

   3 × 10 · rest 75 s

   Start with dumbbells at shoulder height, press overhead without arching your back and brace your abs.

6. 

   Dead bug

   3 × 12 · rest 60 s

   On your back with your lower back pressed down, extend opposite arm and leg in turn.