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Full Body Home Workout: Dumbbell Only*
AUTOPLAYAUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The Full Body Home Workout: Dumbbell Only* routine by AtoSebastian is a 3 day workout plan. It is an intermediate level plan to achieve cutting 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
Tue
Day 1
Est. 84 min
13 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Band Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Thu
Day 2
Est. 38 min
9 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Sat
Day 3
Est. 38 min
9 exercises
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
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 Concentration Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
