Dumbbell-Only Full Body Home Workout
General
Beginner
Machine strength
Plan Details
The Dumbbell-Only Full Body Home Workout routine by acyclingaddict is a 9 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 get, thus this routine provides a full-body, 3 day split routine 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. You are able to insert cardio exercises into the days being performed or rest days if you would like to do cardio as well. For women who are using this routine, increase the amount of repetitions being performed for a toned look.
Routine detail
Mon
Chest, Shoulder & Arms
Est. 109 min
18 exercises
Indoor Cycling
1 Set
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Step Machine
1 Set
Walking
1 Set
Preacher Curl Machine
1 Set x 12 Reps
Tue
Cardio + Legs
Est. 84 min
12 exercises
Indoor Cycling
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Wed
Back, Shoulder & Arms
Est. 97 min
17 exercises
Indoor Cycling
1 Set
Step Machine
1 Set
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Step Machine
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Thu
Cardio + Legs
Est. 93 min
15 exercises
Indoor Cycling
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
2 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
2 Sets x 8 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Fri
Chest, Shoulder & Arms
Est. 102 min
16 exercises
Indoor Cycling
1 Set
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Step Machine
1 Set
Walking
1 Set
Sat
Rest or Cardio + Legs or floaters
Est. 96 min
15 exercises
Indoor Cycling
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Sun
Rest or Cardio + Legs or floaters
Est. 95 min
15 exercises
Indoor Cycling
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
Walking
1 Set
Any
floater workout
Est. 70 min
20 exercises
Preacher Curl Machine
4 Sets x 12 Reps
Barbell Preacher Curl
1 Set x 12 Reps
Barbell Preacher Curl (Overhand)
1 Set x 12 Reps
Cable Bicep Curl (Close Grip)
1 Set x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Glute Extension
2 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Cable Shrug
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 12 Reps
Any
floater abs
Est. 28 min
9 exercises
Crunch
2 Sets x 12 Reps
Decline Bench Knee Raise
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Abdominal Hip Roll
2 Sets x 12 Reps
Tuck Crunch
2 Sets x 12 Reps
Decline Oblique Crunch
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 12 Reps
Plank
2 Sets
Parallel Bar Hip Flexion
2 Sets x 12 Reps
