Dumbell OnlyTop exercises for all body parts.
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbell OnlyTop exercises for all body parts. routine by ketan.droidz 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
shoulders
Est. 86 min
13 exercises
Dumbbell Alternating Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
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 Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Any
biceps
Est. 61 min
9 exercises
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell 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
Any
forearms
Est. 32 min
5 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
Any
triceps
Est. 66 min
10 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
Any
chest
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Any
traps
Est. 32 min
5 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Squat to Upright Row
3 Sets x 8 Reps
Any
quadriceps
Est. 34 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
hamstring
Est. 35 min
5 exercises
Barbell Snatch Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Any
glutes
Est. 19 min
3 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Kneeling Squat
3 Sets x 8 Reps
Any
calf
Est. 24 min
4 exercises
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Any
middle back
Est. 45 min
7 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
Any
lower back
Est. 19 min
3 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Any
lats
Est. 13 min
2 exercises
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Any
abdomen
Est. 143 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
