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    Dumbbellonlyworkout PDF

    Uploaded by

    Luka Vuknić

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Dumbbellonlyworkout PDF

    Uploaded by

    Luka Vuknić
    259 views1 page

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    dumbbellonlyworkout.pdf

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    259 views1 page

    Dumbbellonlyworkout PDF

    Uploaded by

    Luka Vuknić

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    DUMBBELL ONLY WORKOUT:


    6 DAY DUMBBELL WORKOUT SPLIT
    This 6 day dumbbell only workout program Main Goal: Build Muscle Equipment: Dumbbells
    only requires dumbbells and is perfect for
    Training Level: Intermediate Target Gender: Male & Female
    those looking to build lean muscle mass at
    home or on the go! Program Duration: 12 Weeks Author: Josh England
    Days Per Week: 6 Days
    Link to Workout: https://www.muscleandstrength.com/
    workouts/6-day-dumbbell-only-workout
    Time Per Workout: 45 - 70 Mins

    Day 1: Push Dumbbell Workout A


    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 A


    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 A


    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 B


    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 B


    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 B


    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

    MUSCLEANDSTRENGTH.COM

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