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Dumbbellonly PDF

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430 views1 page

Dumbbellonly PDF

Uploaded by

Sparkbuggy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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THE TOOLS YOU NEED TO BUILD

THE BODY YOU WANT ®

Store Workouts Diet Plans Expert Guides Videos Tools

DUMBBELL ONLY FULL BODY WORKOUT


Short on equipment? No worries! This dumbbell
only workout can be used at home or in the Main Goal: Build Muscle Time Per Workout: 30 Mins
gym for building muscle mass. You can also use Training Level: Beginner Equipment: Bodyweight,
this as a muscle shock workout to mix things up.
Program Duration: 8 Weeks Dumbbells
Link to Workout: https://www.muscleandstrength.com/work- Days Per Week: 3 Days Author: Steve Shaw
outs/dumbbell-only-home-or-gym-fullbody-workout.html

Monday
Exercise Sets Reps
Full Body
Dumbbell Squat 3 6 - 12

Dumbbell Bench Press 3 6 - 12

One Arm Dumbbell Row 3 6 - 12

Standing Dumbbell Curl 3 6 - 12

Two Arm Seated Dumbbell Extension 3 6 - 12

Sit Up 3 10 - 25

Wednesday
Exercise Sets Reps
Full Body
Dumbbell Step Up 3 6 - 12

Dumbbell Stiff Leg Deadlift 3 6 - 12

Seated Dumbbell Press 3 6 - 12

Standing One Leg Dumbbell Calf Raise 3 10 - 20

Dumbbell Shrug 3 10 - 15

Dumbbell Side Bends 3 10 - 15

Friday
Exercise Sets Reps
Full Body
Dumbbell Lunge 3 6 - 12

Dumbbell Floor Press 3 6 - 12

Wide Grip Pull Up 3 6 - 12

Standing Hammer Curl 3 6 - 12

Lying Dumbbell Extension 3 6 - 12

Lying Floor Leg Raise 3 10 - 25

MUSCLEANDSTRENGTH.COM

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