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Home » Workout Routines » Dumbbell & Barbell Home Based Workout |
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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
Dumbbell & Barbell Home Based Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 3 | |
| Workout Type: | Split | |
| Designed By: | Damien Mase |
Description of Workout:
Dumbbell and barbell home based workout. This is a workout you can do at home, just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
This is a 3 day home workout, so it's best for a Monday - Wednesday - Friday schedule. Each workout should take about 1 hour to complete. Abdominals have not been included, you should aim to work them twice a week with 2-3 exercises.
To get the most out of this workout we recommend you follow a bulking diet consisting of over 3500 calories per day and a lot of protein and complex carbohydrates.
Daily Workout Schedule:
| Monday - Chest and Back | ||
| Chest |
||
| Exercise | Sets | Reps |
| Chest Dips or bench dip | 4 | MAX |
| Deep Push ups (with hands on dumbbells) | 4 | 12 |
| Dumbbell Flys | 3 | 10 |
| Back | ||
| Exercise | Sets | Reps |
| Bent Over Barbell Row | 4 | 10 |
| One Arm Dumbbell Row | 4 | 10 |
| Upright Row | 3 | 8 |
| Workout Notes: |
||
| If you have access to a chin up bar I strongly recommend you add chin ups or wide grip pull ups as your first back exercise. Chin ups are the #1 exercise for building back width. | ||
Tuesday: Rest Day
| Wednesday - Legs (including calves) | ||
| Legs |
||
| Exercise | Sets | Reps |
| Squats | 4 | 12,10,10,8 |
| Dumbbell Lunges | 3 | 6 on each leg |
| Deadlifts | 3 | 10 |
| Standing Calf Raise (holding dumbbell) | 5 | 12,12,10,8,8 |
Thursday: Rest Day
| Friday - Shoulders and Arms | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Military Press | 4 | 8-10 |
| Dumbbell Lateral Raise | 4 | 12 |
| Bent Over Reverse Fly | 4 | 12 |
| Arms | ||
| Exercise | Sets | Reps |
| Barbell Bicep Curl | 5 | 10 |
| French Press | 5 | 10 |
| Workout Notes: |
||
| For more dumbbell/barbell exercises for arms check out the bicep exercises and tricep exercises sections of this site. | ||
Saturday and Sunday: Rest Days
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