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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.
Dumbbell Lunge
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2x10 reps |
rest: 30s
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Dumbbell Bench Press
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2x10 reps |
rest: 30s
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Dumbbell Incline Bench Press
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2x10 reps |
rest: 30s
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Dumbbell One-Arm Row
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2x10 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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2x10 reps |
rest: 30s
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Dumbbell Incline Curl
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2x10 reps |
rest: 30s
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Dumbbell Alternating Tricep Kickback
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2x10 reps |
rest: 30s
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Dumbbell Tricep Extension
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2x10 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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2x10 reps |
rest: 30s
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Weighted Crunch
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3x8 reps |
rest: 30s
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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 30s
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Hanging Leg Raise
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3x8 reps |
rest: 30s
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Decline Crunch
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3x8 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Decline Bench Weighted Twist
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3x8 reps |
rest: 60s
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Dumbbell Squat
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2x10 reps |
rest: 30s
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Dumbbell Reverse Lunge
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2x10 reps |
rest: 30s
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Dumbbell Deadlift
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2x10 reps |
rest: 30s
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Dumbbell Fly
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2x10 reps |
rest: 30s
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Dumbbell Incline Fly
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2x10 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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2x10 reps |
rest: 30s
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Dumbbell Tricep Extension (Supine)
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2x10 reps |
rest: 30s
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Dumbbell Tate Press
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2x10 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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2x10 reps |
rest: 30s
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Dumbbell Alternating Deltoid Raise
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2x10 reps |
rest: 30s
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Dumbbell Side Bend
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3x8 reps |
rest: 30s
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Cable Side Bend
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3x8 reps |
rest: 30s
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Weighted Hanging Knee Raise
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3x8 reps |
rest: 30s
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Bench Weighted Decline Crunch
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3x8 reps |
rest: 30s
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Cable Crunch
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3x8 reps |
rest: 30s
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Back Hyperextension
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3x8 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Dumbbell Step-Up
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2x10 reps |
rest: 30s
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Dumbbell Decline Bench Lunge
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2x10 reps |
rest: 30s
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Dumbbell Bent-Over Row (Palm in)
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2x10 reps |
rest: 30s
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Dumbbell Bench Press (Palms in)
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2x10 reps |
rest: 30s
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Dumbbell Pullover
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2x10 reps |
rest: 30s
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Dumbbell Concentration Curl
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2x10 reps |
rest: 30s
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Dumbbell Alternating Kickback
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2x10 reps |
rest: 30s
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Dumbbell One-Arm Tricep Extension
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2x10 reps |
rest: 30s
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Dumbbell Upright Row
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2x10 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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2x10 reps |
rest: 30s
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Bodyweight Side Lunge
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3x8 reps |
rest: 30s
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Chin-Up
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3x8 reps |
rest: 30s
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EZ Bar Preacher Curl (Close Grip)
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3x8 reps |
rest: 30s
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