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DUMBBELL & BARBELL HOME BASED WORKOUT

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

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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