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This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells and barbell only.
For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass.
It focuses upon heavy lifts and around 3 to 4 sets with 15 reps per set to increase muscle mass and gaining during exercise performance.
*** Notes :
You are able to insert cardio exercises into the days being performed.
If you would like to perform more cardio, you can substitute rest days for cardio days.
For women who are using this routine, increase the amount of repetitions being performed for a toned look.
Barbell Deep Squat
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3x15 reps |
rest: 60s
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Barbell Incline Bench Press
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3x15 reps |
rest: 60s
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Barbell Bent-Over Row
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3x15 reps |
rest: 60s
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Barbell Shoulder Press
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3x15 reps |
rest: 60s
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Barbell Bicep Curl (Wide Grip)
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3x15 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x15 reps |
rest: 60s
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Reverse Crunch
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3x25 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x15 reps |
rest: 60s
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Barbell Bench Press
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 60s
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Dumbbell Upright Row
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3x15 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x15 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x25 reps |
rest: 60s
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Barbell Lunge
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3x15 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Barbell Deadlift
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3x15 reps |
rest: 60s
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Barbell Rear Press
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x15 reps |
rest: 60s
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Tricep Push-Up
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3x15 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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