LeFit Fitness Life

Sample Workout – 3

DUMBBELL ONLY WORKOUT: 6 DAY DUMBBELL WORKOUT SPLIT

This 6 day dumbbell only workout program
only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!

Day 1: Push Dumbbell Workout 

Exercise Sets Reps

Dumbbell Bench Press 5 8 – 12

Decline Dumbbell Bench Press 3 8 – 12

Dumbbell Floor Press 3 8 – 12

Seated Dumbbell Press 4 8 – 12

Dumbbell Lateral Raise 3 8 – 12

Dumbbell Tricep Overhead Extension 3 8 – 12

Day 2: Pull Dumbbell Workout 

Exercise Sets Reps

Dumbbell Bent Over Row 4 8 – 12

Chest Supported Dumbbell Row 4 8 – 12

Dumbbell Pull Over 3 10 – 15

Rear Delt Fly 3 10 – 15

Dumbbell Bicep Curl 3 12 – 15

Zottman Curl 3 12 – 15

Day 3: Leg Dumbbell Workout 

Exercise Sets Reps

Dumbbell Squat 4 8 – 12

Dumbbell Stiff Leg Deadlift 4 8 – 12

Dumbbell Goblet Squat 4 8 – 12

Dumbbell Hip Thrust 4 8 – 12

Dumbbell Calf Raise 4 15 – 20

Day 4: Push Dumbbell Workout 

Exercise Sets Reps

Dumbbell Incline Bench Press 5 8 – 12

Dumbbell Chest Fly 3 8 – 12

Standing Dumbbell Press 4 8 – 12

Arnold Press 3 8 – 12

Lateral Raise 3 8 – 12

Dumbbell Skullcrusher 3 8 – 12

Day 5: Pull Dumbbell Workout 

Exercise Sets Reps

One Arm Dumbbell Row 5 8 – 12

Reverse Grip Dumbbell Row 4 8 – 12

Dumbbell Pullover 4 8 – 12

Dumbbell Hammer Curl 3 10 – 15

Reverse Curl 3 10 – 15

Day 6: Leg Dumbbell Workout 

Exercise Sets Reps

Dumbbell Deadlift 4 8 – 12

Dumbbell Split Squat 4 8 – 12 Each

Dumbbell Goblet Squat 3 8 – 12

Dumbbell Hip Thrust 3 10 – 15

Dumbbell Calf Raise 4 20

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