Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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.
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.
Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Push-Up
|
5x16 reps |
rest: 45s
|
||
Dumbbell Pullover
|
4x16 reps |
rest: 30s
|
||
Dumbbell Incline One-Arm Hammer Press (Stability Ball)
|
4x16 reps |
rest: 30s
|
||
Barbell Upright Row
|
4x16 reps |
rest: 30s
|
||
Dumbbell Alternating Deltoid Raise
|
4x8 reps |
rest: 60s
|
||
Weight Plate Shrug
|
3x16 reps |
rest: 30s
|
||
Dumbbell Seated One-Arm Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Reverse Crunch
|
3x16 reps |
rest: 30s
|
Dumbbell One-Arm Row
|
3x16 reps |
rest: 30s
|
||
Barbell Bent-Over Row
|
4x16 reps |
rest: 30s
|
||
Stability Ball Back Extension with Hands Behind Head
|
4x16 reps |
rest: 30s
|
||
Barbell Row
|
4x16 reps |
rest: 30s
|
||
Barbell One-Arm Floor Press
|
4x16 reps |
rest: 30s
|
||
Weight Plate Reverse Curl
|
5x16 reps |
rest: 30s
|
||
Barbell Ab Rollout (Kneeling)
|
3x16 reps |
rest: 30s
|
||
Oblique Crunch
|
4x16 reps |
rest: 30s
|
Dumbbell Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Stiff-Leg Deadlift
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|