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:
Tuesday - Rest Day
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
Got Something To Say? Post Your Comments Below
How many mins rest per set?
I would aim for no more then 2 minutes rest between sets.
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!
how old would u reckomend a person be before they started somethng like this??
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.
Ok thx
What abt the forearms. What workouts are there for them?
You will receive plenty of forearm stimulation with the barbell and dumbbell exercises in this program.
I'm 14 years old, can this stunt my growth in any way and about how long will it take to get ripped ?
how long would it take to be ripped with the help of supplements after these work outs
Cmon buddy ask better questions then that....lol...jesus
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!
it depends to your stamina that how much it will take in my opinion it should be approx. 1 to 2 min.
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
can i do this as a beginer ?
Absolutely.
I have a chinup bar, where an when and how many should i do?
You could do pullups and chin ups. Pullups for back and chinups for biceps, about 3 sets each for 8 to 12 reps.
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
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.
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.
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.
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.
If you're pushing for progression and using heavy weight you could definitely use this program as an intermediate.
what about abs
I would simply add in whatever ab work you prefer, once or twice a week.
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.
what about cardio
Cardio can be performed in numerous ways. I recommend addressing that topic on the forum:
http://www.muscleandstrength.com/forum/
how do i know what's the righht weight for me?
You lift as much as you can within that rep range. Then keep trying for more on each subsequent workout. This is called progression.
how many weeks in a row should i do this routine ? should i rest or take a week off here or there?
Some lifters take a rest every 8 weeks, but as long as you are feeling good you could keep hard at it.
i have been doing this workouts for 8 weeks now i have seen great improvements in strength thank you so much for this workout.
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
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.
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
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.
hey i was just wondering with this routine if you can add exercises even though it is a split routine, for example :
on chest and triceps day, and a shoulder, bicep exercises
on bicep and back day, add a shoulder and chest exercises
would you still gain good benefits or should i stck to split day.
thanks
I wouldn't recommend that. It is better to focus on progression of weight. That is the real key for muscle gains. Working each body part more might actually be counterproductive.
I've been doing this routine for 5 weeks now and I'm still unable to use heavier weights for each exercise. Is this normal?
Are you pushing for more reps on every set you perform?
I'm unable to buy any more wight plates at the minute. Should I up the reps instead then?
I would try to do as many reps as possible then.
Thanks :-)
I'm going to try to go until failure on the last set.
i have been doing this workout for a couple of weeks now and have noticed strength gains so have increased the weight. i have also noticed that after the workouts the left arm seems to be more worked out than the right. do you think this is because as i am naturally right handed therefore my right arm is stronger and the left arm is in a sort of way catching up with the right? or what do you think it can be or should i do?
That's pretty normal. Dumbbell workouts tend to help to equalize arm strength, but this can take years. Just continue to work hard as you are doing and even though the right arm isn't working as hard it will grow.
I only have 20lb dumbbells only, can i used this just to build muscles with this program, things tough now
The key to building muscle is progressive resistance. To effectively build muscle you will need access to heavier weight.
1 last thing, carbohydrates, are they essential in building muscle? at the moment i am on a low carb high protein diet as a fat loss diet. i also take the protein 90 milkshakes after the workouts and everyday really as i do other training (cardio etc) on the free days. so basically i am not eating many carbs during the day and take around 35grams with the milk i use for the milkshake. are these ok or should i take more? what do you recommend as i also need to lose fat
thanks
Add comment