Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Dumbbells
Target Gender:
Male & Female
Author:
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
Comments (841)
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Posted Sun, 05/09/2010 - 07:01
How many mins rest per set?
Posted Sun, 05/09/2010 - 07:26
I would aim for no more then 2 minutes rest between sets.
Posted Mon, 01/31/2011 - 17:47
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!
Posted Sat, 03/17/2012 - 17:35
try more weights instead because u need rest days
Posted Tue, 05/11/2010 - 22:11
how old would u reckomend a person be before they started somethng like this??
Posted Wed, 05/12/2010 - 08:53
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.
Posted Wed, 05/12/2010 - 15:14
Ok thx
Posted Thu, 11/17/2011 - 05:12
What abt the forearms. What workouts are there for them?
Posted Thu, 11/17/2011 - 10:10
You will receive plenty of forearm stimulation with the barbell and dumbbell exercises in this program.
Posted Fri, 01/18/2013 - 09:04
Sorry mate there is no barbell involved in this workout programme because its meant to be a only dumbbell workout programme.
Posted Fri, 01/06/2012 - 18:39
I'm 14 years old, can this stunt my growth in any way and about how long will it take to get ripped ?
Posted Mon, 01/14/2013 - 12:09
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 :-)
Posted Sat, 12/18/2010 - 09:59
how long would it take to be ripped with the help of supplements after these work outs
Posted Mon, 05/09/2011 - 20:49
Cmon buddy ask better questions then that....lol...jesus
Posted Fri, 09/16/2011 - 07:44
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!
Posted Tue, 07/12/2011 - 04:40
it depends to your stamina that how much it will take in my opinion it should be approx. 1 to 2 min.
Posted Sat, 09/24/2011 - 13:54
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
Posted Tue, 08/14/2012 - 19:09
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
Posted Sat, 01/26/2013 - 02:48
1min rest per set... 2min rest per exercise.
Posted Thu, 01/31/2013 - 15:21
ben do i know you?
Posted Sun, 05/09/2010 - 15:46
can i do this as a beginer ?
Posted Mon, 05/10/2010 - 08:29
Absolutely.
Posted Mon, 05/10/2010 - 13:50
I have a chinup bar, where an when and how many should i do?
Posted Mon, 05/10/2010 - 14:39
You could do pullups and chin ups. Pullups for back and chinups for biceps, about 3 sets each for 8 to 12 reps.
Posted Mon, 01/09/2012 - 11:25
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
Posted Wed, 05/30/2012 - 08:47
Did u ever find out the answer to this? That's what's I'm stuck on too
Posted Mon, 05/10/2010 - 14:48
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.
Posted Mon, 05/10/2010 - 14:54
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.
Posted Sat, 02/26/2011 - 15:58
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.
Posted Tue, 10/16/2012 - 20:25
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?
Posted Mon, 05/10/2010 - 16:22
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.
Posted Mon, 05/10/2010 - 17:10
If you're pushing for progression and using heavy weight you could definitely use this program as an intermediate.
Posted Mon, 05/10/2010 - 20:39
what about abs
Posted Tue, 05/11/2010 - 09:23
I would simply add in whatever ab work you prefer, once or twice a week.
Posted Fri, 01/06/2012 - 13:49
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.
Posted Mon, 05/10/2010 - 21:00
what about cardio
Posted Tue, 05/11/2010 - 09:24
Cardio can be performed in numerous ways. I recommend addressing that topic on the forum:
http://www.muscleandstrength.com/forum/
Posted Wed, 05/12/2010 - 04:30
how do i know what's the righht weight for me?
Posted Wed, 05/12/2010 - 08:38
You lift as much as you can within that rep range. Then keep trying for more on each subsequent workout. This is called progression.
Posted Wed, 05/12/2010 - 13:55
how many weeks in a row should i do this routine ? should i rest or take a week off here or there?
Posted Wed, 05/12/2010 - 17:02
Some lifters take a rest every 8 weeks, but as long as you are feeling good you could keep hard at it.
Posted Wed, 05/12/2010 - 20:06
i have been doing this workouts for 8 weeks now i have seen great improvements in strength thank you so much for this workout.
Posted Thu, 08/16/2012 - 04:14
have u gotten any more muscle ?
Posted Thu, 05/13/2010 - 16:38
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
Posted Fri, 05/14/2010 - 09:19
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.
Posted Sun, 05/16/2010 - 00:45
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
Posted Sun, 05/16/2010 - 10:06
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.
Posted Sun, 06/10/2012 - 19:00
hey there im 23 and i found this routine so if i stick with it will it get me fit my dumbells are 20 pounds and im a beginner
Posted Sun, 05/16/2010 - 09:54
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
Posted Sun, 05/16/2010 - 10:07
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.
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