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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.
Machine Leg Curl (Prone)
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4x8 reps |
rest: 60s
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Dumbbell Squat
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5x8 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x10 reps |
rest: 90s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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4x12 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Reverse Curl
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 90s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 90s
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Dumbbell Seated One-Arm Wrist Curl
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 90s
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Dumbbell Bench Press
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3x10 reps |
rest: 90s
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Machine Shoulder Press
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3x10 reps |
rest: 90s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
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Plyo Push-Up
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3x10 reps |
rest: 90s
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Dumbbell Alternating Front Raise
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3x10 reps |
rest: 90s
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Dumbbell Tricep Extension
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3x10 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 75s
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