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Dumbbell-Only Full Body Home Workout
General
Beginner
Dumbbell
Plan Details
The Dumbbell-Only Full Body Home Workout routine by Dlw21170 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 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.
Routine detail
Mon
24hr Fasting Day
Est. 0 min
0 exercises
This day is empty
Tue
Day 1
Est. 84 min
13 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Bodyweight Wall Squat
3 Sets x 15 Reps
Seated Floor Hamstring Stretch
3 Sets x 15 Reps
Kneeling Hip Extension
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Ankle Circles
3 Sets x 15 Reps
Leg Swing
3 Sets x 15 Reps
Wed
Day 2
Est. 80 min
12 exercises
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 15 Reps
Band Calf Raise
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Leg Swing
3 Sets x 15 Reps
Kettlebell Figure Eight
3 Sets x 15 Reps
Thu
24hr Fasting Day
Est. 0 min
0 exercises
This day is empty
Fri
24hr Fasting Day
Est. 0 min
0 exercises
This day is empty
Sat
Day 3
Est. 79 min
11 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Kickback
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Sun
Cardio
Est. 43 min
2 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
