Frankomans’s Dumbbell Only Split
General
Beginner
Dumbbell
Plan Details
The Frankomans’s Dumbbell Only Split routine by deanarchy is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
A dumbbell-only workout for home or the gym that will pack on muscle mass. This routine was designed by Frankoman from team Muscle & Strength. Link to Workout: https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
Routine detail
Mon
Legs and Abs
Est. 69 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Wed
Arms and Abs
Est. 73 min
11 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Fri
Legs and Abs
Est. 82 min
9 exercises
Elliptical Training
3 Sets
Bodyweight Rear Lunge
2 Sets x 20 Reps
Jump Squat
3 Sets x 5 Reps
Bodyweight Calf Raise
2 Sets x 20 Reps
Prisoner Squat
2 Sets x 20 Reps
Bench Weighted Decline Crunch
2 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Elliptical Training
3 Sets
