Frankoman's Dumbbell Only Split

A dumbbell only workout for home or the gym that will pack on muscle mass. This routine design by Frankoman from the M&S forum.

Workout Summary

Build Muscle
Split
Beginner
3
Dumbbells
Male & Female

Workout Description

Tired of looking for a dumbbell only routine to work out at home with? Don't want to buy any expensive equipment? Then here is a workout for you! All you need is an adjustable bench and some dumbbells. This is beginner - intermediate. If you have a pullup bar I highly suggest adding chinups or wide grip pullups to back day!

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,10,8
Dumbbell Bench Press 4 12,10,10,8
Dumbbell Flys 3 12
Triceps
Dumbbell Skullcrusher 3 12
Dumbbell Tricep Kickback 3 12
One Arm Seated Dumbbell Extension 3 12

Tuesday - Rest Day

Wednesday - back and Biceps
Back
Exercise Sets Reps
One Arm Dumbbell Row 5 12,10,10,8,6
Bent Over Dumbbell Row 5 12,10,10,8,6
Dumbbell Pullover 2 12,10
Biceps
Incline Dumbbell Curl 3 10
Standing Dumbbell Curl 3 10
Cross Body Hammer Curl 2 10

Thursday - Rest Day

Friday - Legs and Shoulders
Quads
Exercise Sets Reps
Dumbbell Lunge 4 12,10,10,8
Dumbbell Step Up 3 12
Dumbbell Squat 4 12,10,10,8
Hamstrings
Dumbbell Stiff Leg Deadlift 4 12,10,10,8
Calves
Seated Dumbbell Calf Raise 2 15,12
Dumbbell Standing Calf Raise 2 12,10
Shoulders
Standing Dumbbell Press 4 12,10,10,8
Dumbbell Lateral Raise 3 12,10,10
Bent Over Dumbbell Reverse Fly 3 12,10,10
Dumbbell Shrug 4 12,10,10,8

 Saturday and Sunday - Rest Days

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About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

948 Comments+ Post Comment

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Posted Sun, 05/09/2010 - 07:01
chris
How many mins rest per set?
Steven's picture
Posted Sun, 05/09/2010 - 07:26
Steven
I would aim for no more then 2 minutes rest between sets.
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Posted Mon, 01/31/2011 - 17:47
Steven
Hi would it be ok to do this routine monday, tuesday, wednesday, then repeat again thursday, friday, saturday then have sunday as my rest day? because i feel like im having too many rest days using this. Thanx!
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Posted Sat, 03/17/2012 - 17:35
harry
try more weights instead because u need rest days
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Posted Tue, 05/11/2010 - 22:11
Sean
how old would u reckomend a person be before they started somethng like this??
Steven's picture
Posted Wed, 05/12/2010 - 08:53
Steven
Age isn't a big factor. As long as the trainee is familiar with the exercises and has a good grasp of form, they can follow this routine.
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Posted Wed, 05/12/2010 - 15:14
Sean
Ok thx
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Posted Thu, 11/17/2011 - 05:12
Johnny
What abt the forearms. What workouts are there for them?
Steven's picture
Posted Thu, 11/17/2011 - 10:10
Steven
You will receive plenty of forearm stimulation with the barbell and dumbbell exercises in this program.
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Posted Fri, 01/18/2013 - 09:04
Usman
Sorry mate there is no barbell involved in this workout programme because its meant to be a only dumbbell workout programme.
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Posted Fri, 01/06/2012 - 18:39
Angelo
I'm 14 years old, can this stunt my growth in any way and about how long will it take to get ripped ?
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Posted Mon, 01/14/2013 - 12:09
Ben237
It's imppossible to judge how quickly you will be ripped without knowing your diet or current fitness. Research has shown that exercise including workouts actually stimulate growth hormones and do the opposite to stunting your growth :-)
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Posted Sat, 12/18/2010 - 09:59
shane
how long would it take to be ripped with the help of supplements after these work outs
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Posted Mon, 05/09/2011 - 20:49
scott
Cmon buddy ask better questions then that....lol...jesus
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Posted Fri, 09/16/2011 - 07:44
joe
Hey, when I first started lifting, I asked the same question! He is just excited about the possible results to come. Hang in there buddy, a few months of eating right and taking your weight training to the max with plenty of rest and you will see a big difference!
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Posted Tue, 07/12/2011 - 04:40
aashu
it depends to your stamina that how much it will take in my opinion it should be approx. 1 to 2 min.
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Posted Sat, 09/24/2011 - 13:54
harry
hi bud, iam gunna start using this prgoram to exercise, just wondering for each session how long should i generally be exercising for. is there a limit to when i should stop. ie if the limit is an hour and i havent finished all the exercises is it better to stop before i go into an overtraining state?? cheers
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Posted Tue, 08/14/2012 - 19:09
Ken
If you rest too long, your muscles won't tire enough to stimulate growth; if you rest to little, they'll be too fatigued. (Burn fat) Rest 30sec between sets. (Build muscle) Rest 1 to 2 minutes. (increase strength) Rest 2 to 3 minutes
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Posted Sat, 01/26/2013 - 02:48
Ben
1min rest per set... 2min rest per exercise.
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Posted Thu, 01/31/2013 - 15:21
caleb
ben do i know you?
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Posted Sun, 05/09/2010 - 15:46
Aaron
can i do this as a beginer ?
Steven's picture
Posted Mon, 05/10/2010 - 08:29
Steven
Absolutely.
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Posted Mon, 05/10/2010 - 13:50
ronan
I have a chinup bar, where an when and how many should i do?
Steven's picture
Posted Mon, 05/10/2010 - 14:39
Steven
You could do pullups and chin ups. Pullups for back and chinups for biceps, about 3 sets each for 8 to 12 reps.
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Posted Mon, 01/09/2012 - 11:25
Dan H
should we replace one of the bicep workouts with the chinups? or add the chinup workout to the 3 other bicep workouts listed? and the same question for pullups and back workout. thanks Dan
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Posted Wed, 05/30/2012 - 08:47
Chris s
Did u ever find out the answer to this? That's what's I'm stuck on too
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Posted Wed, 07/10/2013 - 15:47
JOhnnnnyboy
For those wondering just add the exercise in on back day.
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Posted Mon, 05/10/2010 - 14:48
Luke
Is it possible to build significant mass doing this program assuming the weight being used is heavy? I'd like to try this program out but I just want to know if these exercises (the ones that would usually require a bar) are just as effective.
Steven's picture
Posted Mon, 05/10/2010 - 14:54
Steven
Dumbbells are a great form of training. If you continue to push for progressive resistance you can gain muscle just as easily as you would with barbells and dumbbells.
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Posted Sat, 02/26/2011 - 15:58
mike
This is a great routine, I have started with this about 10 weeks ago, I switch routines ever 12 weeks but I did this one, with heavy weight,but only to the point where I could control the weight to be saft, dumbbells are alot better because if you work out alone its easyer to get out of a tight situation,(SAFTY) but its works great, just remember to eat right, and if your trying to lose fat while doing this do not cut your calories to low because it will hurt your gains, check you bmi and only drop it by 5% and you will still lose about a pound a week aslong as you put your heart into it and give it all you got.
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Posted Tue, 10/16/2012 - 20:25
dylan
also with dumbbells you work the stabalizing muscles more than with a bar (not sure the real name but i know thats what they are for) because both hands are free from being locked in place by a bar. but hey to each his own eh?
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Posted Mon, 05/10/2010 - 16:22
Joe
It says this is for beginners, I definitely would not call myself a beginner so I am wondering if this program would be alright for me to use and still get good gains.
Steven's picture
Posted Mon, 05/10/2010 - 17:10
Steven
If you're pushing for progression and using heavy weight you could definitely use this program as an intermediate.
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Posted Mon, 05/10/2010 - 20:39
jay
what about abs
Steven's picture
Posted Tue, 05/11/2010 - 09:23
Steven
I would simply add in whatever ab work you prefer, once or twice a week.
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Posted Fri, 01/06/2012 - 13:49
Cedrique
Is it better to add the ab work on monday and wednessday,or friday then do it on rest days? and i'm doing start to run for a long time now.. is it good to combine it with this or will i be overtrained? thanks.
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Posted Sat, 11/29/2014 - 21:02
Tony
Abs can be done on any day, or even every day. Abs are almost impossible to overwork because they're used all day every day in every movement you make, so their ability to take punishment is superb.
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Posted Mon, 05/10/2010 - 21:00
jay
what about cardio
Steven's picture
Posted Tue, 05/11/2010 - 09:24
Steven
Cardio can be performed in numerous ways. I recommend addressing that topic on the forum: http://www.muscleandstrength.com/forum/
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Posted Wed, 05/12/2010 - 04:30
karl
how do i know what's the righht weight for me?
Steven's picture
Posted Wed, 05/12/2010 - 08:38
Steven
You lift as much as you can within that rep range. Then keep trying for more on each subsequent workout. This is called progression.
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Posted Thu, 07/04/2013 - 23:15
Ben
Would each set be to failure? For example, if it says to do sets of 10, 8, 6 and 6...would I want to do the same weight for all four sets or do whatever poundage makes it so that I meet that rep number? Make sense?
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Posted Wed, 05/12/2010 - 13:55
timothy2575
how many weeks in a row should i do this routine ? should i rest or take a week off here or there?
Steven's picture
Posted Wed, 05/12/2010 - 17:02
Steven
Some lifters take a rest every 8 weeks, but as long as you are feeling good you could keep hard at it.
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Posted Wed, 05/12/2010 - 20:06
kevin
i have been doing this workouts for 8 weeks now i have seen great improvements in strength thank you so much for this workout.
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Posted Thu, 08/16/2012 - 04:14
daniel
have u gotten any more muscle ?
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Posted Thu, 05/13/2010 - 16:38
stuart
I go to the gym on a wednesday, thursday and friday. would it be ok to do this on consecutive days or is best to rest inbetween the work out sections
Steven's picture
Posted Fri, 05/14/2010 - 09:19
Steven
Rest between workouts is generally a good idea, but I think this routine could work 3 days in a row because of the 4 day rest period. I would try it and see how your body reacts.
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Posted Sun, 05/16/2010 - 00:45
Dex
3-parter question: If I dont have a bench at home do you think it would be nearly as effective to do some of these on the floor? Are there any effective alternatives for chest/triceps skullcrushers that don't utilize as a bench? Also, is there any alternative to a floor/bench that I could use at home? Thanks
Steven's picture
Posted Sun, 05/16/2010 - 10:06
Steven
Sure, you could do them on the floor. Powerlifters use that lift for bench and call it the "floor press." You can also do skullcrushers on the floor, or do a single arm tricep extension which is a seated movement. Or a dumbbell tricep kickback.

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