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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 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 10 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.
Dumbbell Stiff-Leg Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 60s
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Dumbbell Squat
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3x10 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x10 reps |
rest: 60s
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Dumbbell Deadlift
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3x10 reps |
rest: 60s
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Dumbbell Fly
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3x10 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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3x10 reps |
rest: 60s
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Dumbbell Tate Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x10 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x10 reps |
rest: 60s
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Dumbbell Step-Up
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3x10 reps |
rest: 60s
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Dumbbell Decline Bench Lunge
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Row (Palm in)
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 60s
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Dumbbell Bench Press (Palms in)
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3x10 reps |
rest: 60s
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Dumbbell Pullover
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3x10 reps |
rest: 60s
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Dumbbell Spider Curl
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3x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Kickback
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x10 reps |
rest: 60s
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Dumbbell Upright Row
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x10 reps |
rest: 60s
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