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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 get, thus this routine provides a full-body, 3 day split routine 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.
You are able to insert cardio exercises into the days being performed or rest days if you would like to do cardio as well.
For women who are using this routine, increase the amount of repetitions being performed for a toned look.
Indoor Cycling
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1x1 reps |
rest: 12s
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Smith Machine Bench Press
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3x8 reps |
rest: 12s
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Machine Incline Chest Press
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3x8 reps |
rest: 12s
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Machine Shoulder Press
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3x8 reps |
rest: 12s
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Smith Machine Shoulder Press
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3x8 reps |
rest: 12s
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Machine Lat Pull Down
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3x8 reps |
rest: 12s
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Machine Assisted Pull Up
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3x8 reps |
rest: 12s
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Machine Assisted Dip
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3x8 reps |
rest: 12s
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Cable Standing Triceps Extension
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3x8 reps |
rest: 12s
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Dip Machine
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3x8 reps |
rest: 12s
|
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Seated Machine Row
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3x8 reps |
rest: 12s
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Machine Fly
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3x8 reps |
rest: 12s
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Cable Seated Crunch
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3x8 reps |
rest: 12s
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Back Extension Machine
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3x8 reps |
rest: 12s
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Indoor Cycling
|
1x1 reps |
rest: 12s
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Step Machine
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1x1 reps |
rest: 12s
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Walking
|
1x1 reps |
rest: 12s
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Bicep Curl Machine
|
1x12 reps |
rest: 12s
|
Indoor Cycling
|
1x1 reps |
rest: 12s
|
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Leg Press Machine
|
3x8 reps |
rest: 12s
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Leg Extensions
|
3x8 reps |
rest: 12s
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Seated Leg Curl
|
3x8 reps |
rest: 12s
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Calf Press on Leg Press Machine
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3x8 reps |
rest: 12s
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Thigh Abductor
|
3x8 reps |
rest: 12s
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Thigh Adductor
|
3x8 reps |
rest: 12s
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Cable Seated Crunch
|
3x8 reps |
rest: 12s
|
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Back Extension Machine
|
3x8 reps |
rest: 12s
|
||
Step Machine
|
1x1 reps |
rest: 12s
|
||
Indoor Cycling
|
1x1 reps |
rest: 12s
|
||
Walking
|
1x1 reps |
rest: 12s
|
Indoor Cycling
|
1x1 reps |
rest: 12s
|
||
Step Machine
|
1x1 reps |
rest: 12s
|
||
Dumbbell Fly
|
3x10 reps |
rest: 12s
|
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Machine Fly
|
3x8 reps |
rest: 12s
|
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Alternating Deltoid Raise
|
3x10 reps |
rest: 12s
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Bicep Curl Machine
|
3x8 reps |
rest: 12s
|
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Dip Machine
|
3x8 reps |
rest: 12s
|
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Cable Standing Triceps Extension
|
3x8 reps |
rest: 12s
|
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Smith Machine Upright Row
|
3x8 reps |
rest: 12s
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Cable Shrug
|
3x8 reps |
rest: 12s
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Back Extension Machine
|
3x8 reps |
rest: 12s
|
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Triceps Pushdown - Rope
|
3x8 reps |
rest: 12s
|
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Smith Machine Shoulder Press
|
3x8 reps |
rest: 12s
|
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Ab Crunch Machine
|
3x8 reps |
rest: 12s
|
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Cable Seated Crunch
|
3x8 reps |
rest: 12s
|
||
Step Machine
|
1x1 reps |
rest: 12s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 12s
|
Indoor Cycling
|
1x1 reps |
rest: 12s
|
||
Leg Press Machine
|
3x8 reps |
rest: 12s
|
||
Leg Extensions
|
3x8 reps |
rest: 12s
|
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Seated Leg Curl
|
3x8 reps |
rest: 12s
|
||
Calf Press on Leg Press Machine
|
3x8 reps |
rest: 12s
|
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Thigh Abductor
|
3x8 reps |
rest: 12s
|
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Thigh Adductor
|
3x8 reps |
rest: 12s
|
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Back Extension Machine
|
3x8 reps |
rest: 12s
|
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Knee Hip Raise On Parallel Bars
|
3x8 reps |
rest: 12s
|
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Oblique Raises on Parallel Bars
|
2x8 reps |
rest: 12s
|
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Cable Seated Crunch
|
3x8 reps |
rest: 12s
|
||
Parallel Bar Leg Raise
|
2x8 reps |
rest: 12s
|
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Step Machine
|
1x1 reps |
rest: 12s
|
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Indoor Cycling
|
1x1 reps |
rest: 12s
|
||
Walking
|
1x1 reps |
rest: 12s
|
Indoor Cycling
|
1x1 reps |
rest: 12s
|
||
Smith Machine Bench Press
|
3x8 reps |
rest: 12s
|
||
Machine Incline Chest Press
|
3x8 reps |
rest: 12s
|
||
Machine Lat Pull Down
|
3x8 reps |
rest: 12s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 12s
|
||
Smith Machine Shoulder Press
|
3x8 reps |
rest: 12s
|
||
Machine Assisted Pull Up
|
3x8 reps |
rest: 12s
|
||
Machine Assisted Dip
|
3x8 reps |
rest: 12s
|
||
Cable Standing Triceps Extension
|
3x8 reps |
rest: 12s
|
||
Seated Machine Row
|
3x8 reps |
rest: 12s
|
||
Machine Fly
|
3x8 reps |
rest: 12s
|
||
Cable Seated Crunch
|
3x8 reps |
rest: 12s
|
||
Back Extension Machine
|
3x8 reps |
rest: 12s
|
||
Indoor Cycling
|
1x1 reps |
rest: 12s
|
||
Step Machine
|
1x1 reps |
rest: 12s
|
||
Walking
|
1x1 reps |
rest: 12s
|
Indoor Cycling
|
1x1 reps |
rest: 12s
|
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Dumbbell Lunges
|
3x8 reps |
rest: 12s
|
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Leg Press Machine
|
3x8 reps |
rest: 12s
|
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Leg Extensions
|
3x8 reps |
rest: 12s
|
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Seated Leg Curl
|
3x8 reps |
rest: 12s
|
||
Calf Press on Leg Press Machine
|
3x8 reps |
rest: 12s
|
||
Thigh Abductor
|
3x8 reps |
rest: 12s
|
||
Thigh Adductor
|
3x8 reps |
rest: 12s
|
||
Cable Seated Crunch
|
3x8 reps |
rest: 12s
|
||
Oblique Raises on Parallel Bars
|
3x8 reps |
rest: 12s
|
||
Back Extension Machine
|
3x8 reps |
rest: 12s
|
||
Step Machine
|
1x1 reps |
rest: 12s
|
||
Indoor Cycling
|
1x1 reps |
rest: 12s
|
||
Walking
|
1x1 reps |
rest: 12s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 12s
|
Indoor Cycling
|
1x0 reps |
rest: 12s
|
||
Leg Press Machine
|
3x8 reps |
rest: 12s
|
||
Leg Extensions
|
3x8 reps |
rest: 12s
|
||
Seated Leg Curl
|
3x8 reps |
rest: 12s
|
||
Calf Press on Leg Press Machine
|
3x8 reps |
rest: 12s
|
||
Seated Calf Raise
|
3x8 reps |
rest: 12s
|
||
Thigh Abductor
|
3x8 reps |
rest: 12s
|
||
Thigh Adductor
|
3x8 reps |
rest: 12s
|
||
Cable Seated Crunch
|
3x8 reps |
rest: 12s
|
||
Oblique Raises on Parallel Bars
|
3x8 reps |
rest: 12s
|
||
Back Extension Machine
|
3x8 reps |
rest: 12s
|
||
Bicep Curl Machine
|
3x8 reps |
rest: 12s
|
||
Step Machine
|
1x0 reps |
rest: 12s
|
||
Indoor Cycling
|
1x0 reps |
rest: 12s
|
||
Walking
|
1x0 reps |
rest: 12s
|
Crunches
|
2x12 reps |
rest: 1s
|
||
Decline Bench Knee Raise
|
2x12 reps |
rest: 1s
|
||
Decline Crunch
|
2x12 reps |
rest: 1s
|
||
Lower Abdominal Hip Roll
|
2x12 reps |
rest: 1s
|
||
Tuck Crunch
|
2x12 reps |
rest: 1s
|
||
Decline Oblique Crunch
|
2x12 reps |
rest: 1s
|
||
Oblique Crunches
|
2x12 reps |
rest: 1s
|
||
Plank
|
2x12 reps |
rest: 1s
|
||
Roman Chair Twisting Knee Raise
|
2x12 reps |
rest: 1s
|
Bicep Curl Machine
|
4x12 reps |
rest: 1s
|
||
Barbell Preacher Curl
|
1x12 reps |
rest: 12s
|
||
Barbell Reverse Preacher Curl
|
1x12 reps |
rest: 12s
|
||
Cable Close Grip Curl
|
1x12 reps |
rest: 12s
|
||
Calf Press on Leg Press Machine
|
3x12 reps |
rest: 12s
|
||
Machine Shoulder Press
|
3x12 reps |
rest: 1s
|
||
Leg Press Machine
|
3x12 reps |
rest: 12s
|
||
Butterfly
|
2x12 reps |
rest: 1s
|
||
Dip Machine
|
2x12 reps |
rest: 1s
|
||
Machine Lat Pull Down
|
2x12 reps |
rest: 1s
|
||
Glute Extension
|
2x12 reps |
rest: 1s
|
||
Machine Incline Chest Press
|
3x12 reps |
rest: 1s
|
||
Dumbbell Fly
|
1x12 reps |
rest: 12s
|
||
Dumbbell Lateral Raise
|
2x12 reps |
rest: 1s
|
||
Bench Dip
|
2x12 reps |
rest: 1s
|
||
Leg Extensions
|
2x12 reps |
rest: 1s
|
||
Seated Leg Curl
|
2x12 reps |
rest: 1s
|
||
Cable Shrug
|
2x12 reps |
rest: 1s
|
||
Triceps Pushdown - Rope
|
2x12 reps |
rest: 1s
|
||
Dumbbell Alternating Deltoid Raise
|
2x12 reps |
rest: 1s
|