danowen1990 
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Dumbbell Bench Press
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3x10 reps |
rest: 120s
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Smith Machine Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x10 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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6x15 reps |
rest: 60s
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Machine Fly
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5x10 reps |
rest: 20s
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Barbell Tricep Extension (Supine)
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 120s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 90s
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Cable Seated Row
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3x12 reps |
rest: 90s
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Cable V Bar Pulldown
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3x12 reps |
rest: 90s
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Barbell Rack Pull
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3x12 reps |
rest: 90s
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Barbell Curl
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3x6 reps |
rest: 60s
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Machine Kneeling Leg Curl
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4x8 reps |
rest: 60s
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Dumbbell Single-Leg Squat
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3x10 reps |
rest: 60s
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Machine Single-Leg Press
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3x12 reps |
rest: 90s
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Dumbbell Walking Lunge
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3x20 reps |
rest: 90s
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Barbell Hip Thrust
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3x10 reps |
rest: 90s
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3x10 reps |
rest: 90s
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 90s
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3x12 reps |
rest: 90s
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Chin-Up
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3x10 reps |
rest: 90s
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T Bar Row
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3x12 reps |
rest: 90s
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3x12 reps |
rest: 60s
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Barbell Upright Row
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3x12 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 60s
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![Dumbbell Routine (Home or Gym)](https://cdn.jefit.com/uc/file/da666b21d5bcbbc4/1.jpg")
![Dumbbell Shoulders & Arms 2](https://cdn.jefit.com/uc/file/f34c7c73f6dd7710/1.jpg")
![Full Body Training Plan (3-days)](https://cdn.jefit.com/uc/file/6b53bfb54832cd69/1.jpg")
![Full Body Training (1 muscle group/day)](https://cdn.jefit.com/uc/file/6b327978a615a86f/1.jpg")
![Machine-Based Strength Program](https://cdn.jefit.com/uc/file/a9bbc582182c9ba8/1.jpg")
![Upper Body Strength Plan (Barbell/DB only)](https://cdn.jefit.com/uc/file/6e7e6a9dbbb13567/1.jpg")
