Loading...
Dumbbell and Barbell Full Body Home Workout***
AUTOPLAY
General
Beginner
Barbell
Plan Details
The Dumbbell and Barbell Full Body Home Workout*** routine by abelld is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Mon
Day 1
Est. 61 min
7 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 25 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Day 2
Est. 64 min
7 exercises
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 25 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Day 3
Est. 75 min
9 exercises
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Plank
3 Sets
Barbell Rear Press
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
