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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