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High Frequency Dumbbell Only
Bulking
Beginner
Dumbbell
Plan Details
The High Frequency Dumbbell Only routine by s.chizzolini is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Triceps and Abs
Est. 52 min
6 exercises
Dumbbell Incline Press on Stability Ball
5 Sets x 8 Reps
Dumbbell One-Arm Bench Press
5 Sets x 8 Reps
Dumbbell Decline Press (Stability Ball)
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Day 2
Shoulder, Legs and Calves
Est. 59 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Day 3
Back, Traps and Biceps
Est. 68 min
9 exercises
Dumbbell One-Arm Row
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
