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Dumbell OnlyTop exercises for all body parts.
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbell OnlyTop exercises for all body parts. routine by ajay.natxii is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Select from these sets. Just a reference to top Exercise for each body part. There are so many exercises out there these are one of the best out there, which are performed without machines, some may have machines but hardly one out two. Follow of you own only a pair of dumbbells and barbells. Make your selection from the set, you cant go wrong. Too many Exercise out there so i listed the top once as rated on bodybuilding. Com
Routine detail
Any
forearms
Est. 0 min
13 exercises
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
One arm Rotate forearm and bicep curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Any
middle back
Est. 0 min
15 exercises
Barbell Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 8 Reps
Any
quadriceps
Est. 0 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Any
abdomen
Est. 0 min
24 exercises
Plank
3 Sets
Bench Plank
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Any
glutes
Est. 0 min
3 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Kneeling Squat
3 Sets x 8 Reps
Any
triceps
Est. 0 min
11 exercises
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Any
hamstring
Est. 0 min
12 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Any
lower back
Est. 0 min
5 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
traps
Est. 0 min
2 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Any
biceps
Est. 0 min
9 exercises
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
One arm Rotate forearm and bicep curl
3 Sets x 8 Reps
Incline putter bicep curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Any
lats
Est. 0 min
15 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
calf
Est. 0 min
14 exercises
Wall Calf Stretch
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Stability Ball Calf Raise
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Stability Ball Quadricep Stretch
3 Sets
Stability Ball Single-Leg Hamstring Stretch
3 Sets
Kneeling Hip Flexor
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Any
chest
Est. 0 min
27 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Dumbbell Decline One-Arm Fly
3 Sets x 8 Reps
Dumbbell Decline One-Arm Hammer Press
3 Sets x 8 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 8 Reps
Dumbbell One-Arm Decline Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Press (Reverse Grip)
3 Sets x 8 Reps
Cable Decline One-Arm Press
3 Sets x 8 Reps
Any
shoulders
Est. 0 min
13 exercises
Dumbbell Alternating Press
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
