Dumbbell Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings
Dumbbell Workout Plan

Dumbbell Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings

Dumbbell Workout Plan

4 Week / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Dumbbell Chest & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

The above dumbbell exercises will help your body build mass while getting stronger and becoming more ripped.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Dumbbell Workout Plan is instrumental in obtaining a whole-body workout each and every week with an approach that will get you the results you're looking for. The dumbbell exercises performed in this routine will force every major and minor muscle in the body to be activated as the body is pu... more

The Dumbbell Workout Plan is instrumental in obtaining a whole-body workout each and every week with an approach that will get you the results you're looking for. The dumbbell exercises performed in this routine will force every major and minor muscle in the body to be activated as the body is pushed to exhaustion.

The layout of this dumbbell workout is simple and effective, making it a workout routine worth trying. Read on to see what is involved in setting aside a month for dumbbells!

A Full-Body Workout with Just Dumbbells

The foundation of the Dumbbell Workout Plan is to give every body part a solid and effective pump throughout the course of the week. A three day training schedule is all that is required to maximize results. Three separate workouts composed of four rotations each make up a month’s worth of dumbbell exercise.

A few simple tools and access to dumbbells is all that is required to complete this program. Dumbbell workouts are effective because of not only the weight used, but the stability required to perform most of the exercises.

The dumbbell workout provides all the benefits that come with such work.

Dumbbell Workout Layout

The breakdown of the dumbbell workout plan begins the week with chest and tricep work, followed by back and bicep work, and ends with shoulder and leg exercises. The first week of the plan is set up so that three sets of ten reps are performed, and one minute rest periods are built in.

The advantage of working the chest and triceps together is that the tricep muscles are already partially stimulated during pressing movements for the chest. The dumbbell exercises performed for the chest ultimately warm up the tricep muscle, therefore, it is easy to go right into tricep activity and exhaust the muscles completely.

The same principle applies to back and bicep work being combined into a single workout. Every pulling motion the body performs uses the biceps in some capacity. Following the back workouts for dumbbell moves with dumbbell exercises for the bicep muscles allows for a fuller pump than isolation.

On the final day, shoulders and quadriceps are worked. The disassociation of these particular muscles means all-out effort can be applied to both without one compromising the exertion for the other.

Advantages of Going Dumbbells-only

Dumbbell exercises are fantastic for numerous reasons. Complete dumbbell workouts, like the Dumbbell Workout Plan, provide a great deal of work in minimal time. They demand the assistance of core and stabilizer muscles to perform the moves, which creates quick, effective mass and strength improvements.

Lastly, maximum effort on every set and rep, which is crucial to the dumbbell workout plan, generates a revved-up metabolism and optimal conditions to become as ripped as possible.

So what are you waiting for? You don't need all the machines or a barbell to get a great workout. Get started today and see the results you can with a dumbells-only workout plan! You won't be disappointed!

Dumbbell Back & Biceps Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

As you can see, the reps stay within the range of 10-12 to help provide the ultimate mass building dumbbell workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Dumbbell Workout Plan is instrumental in obtaining a whole-body workout each and every week with an approach that will get you the results you're looking for. The dumbbell exercises performed in this routine will force every major and minor muscle in the body to be activated as the body is pu... more

The Dumbbell Workout Plan is instrumental in obtaining a whole-body workout each and every week with an approach that will get you the results you're looking for. The dumbbell exercises performed in this routine will force every major and minor muscle in the body to be activated as the body is pushed to exhaustion.

The layout of this dumbbell workout is simple and effective, making it a workout routine worth trying. Read on to see what is involved in setting aside a month for dumbbells!

A Full-Body Workout with Just Dumbbells

The foundation of the Dumbbell Workout Plan is to give every body part a solid and effective pump throughout the course of the week. A three day training schedule is all that is required to maximize results. Three separate workouts composed of four rotations each make up a month’s worth of dumbbell exercise.

A few simple tools and access to dumbbells is all that is required to complete this program. Dumbbell workouts are effective because of not only the weight used, but the stability required to perform most of the exercises.

The dumbbell workout provides all the benefits that come with such work.

Dumbbell Workout Layout

The breakdown of the dumbbell workout plan begins the week with chest and tricep work, followed by back and bicep work, and ends with shoulder and leg exercises. The first week of the plan is set up so that three sets of ten reps are performed, and one minute rest periods are built in.

The advantage of working the chest and triceps together is that the tricep muscles are already partially stimulated during pressing movements for the chest. The dumbbell exercises performed for the chest ultimately warm up the tricep muscle, therefore, it is easy to go right into tricep activity and exhaust the muscles completely.

The same principle applies to back and bicep work being combined into a single workout. Every pulling motion the body performs uses the biceps in some capacity. Following the back workouts for dumbbell moves with dumbbell exercises for the bicep muscles allows for a fuller pump than isolation.

On the final day, shoulders and quadriceps are worked. The disassociation of these particular muscles means all-out effort can be applied to both without one compromising the exertion for the other.

Advantages of Going Dumbbells-only

Dumbbell exercises are fantastic for numerous reasons. Complete dumbbell workouts, like the Dumbbell Workout Plan, provide a great deal of work in minimal time. They demand the assistance of core and stabilizer muscles to perform the moves, which creates quick, effective mass and strength improvements.

Lastly, maximum effort on every set and rep, which is crucial to the dumbbell workout plan, generates a revved-up metabolism and optimal conditions to become as ripped as possible.

So what are you waiting for? You don't need all the machines or a barbell to get a great workout. Get started today and see the results you can with a dumbells-only workout plan! You won't be disappointed!

Dumbbell Shoulders & Legs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Make sure your form is correct while executing the dumbbell exercises. Form will help greatly with obtaining results. Also, make sure you incorporate proper recovery days.

With this dumbbell workout only having 3 workout days, you will have plenty of time to recover and prepare for the next dumbbell workout. You should still try to complete the dumbbell exercises in the shortest time possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Dumbbell Workout Plan is instrumental in obtaining a whole-body workout each and every week with an approach that will get you the results you're looking for. The dumbbell exercises performed in this routine will force every major and minor muscle in the body to be activated as the body is pu... more

The Dumbbell Workout Plan is instrumental in obtaining a whole-body workout each and every week with an approach that will get you the results you're looking for. The dumbbell exercises performed in this routine will force every major and minor muscle in the body to be activated as the body is pushed to exhaustion.

The layout of this dumbbell workout is simple and effective, making it a workout routine worth trying. Read on to see what is involved in setting aside a month for dumbbells!

A Full-Body Workout with Just Dumbbells

The foundation of the Dumbbell Workout Plan is to give every body part a solid and effective pump throughout the course of the week. A three day training schedule is all that is required to maximize results. Three separate workouts composed of four rotations each make up a month’s worth of dumbbell exercise.

A few simple tools and access to dumbbells is all that is required to complete this program. Dumbbell workouts are effective because of not only the weight used, but the stability required to perform most of the exercises.

The dumbbell workout provides all the benefits that come with such work.

Dumbbell Workout Layout

The breakdown of the dumbbell workout plan begins the week with chest and tricep work, followed by back and bicep work, and ends with shoulder and leg exercises. The first week of the plan is set up so that three sets of ten reps are performed, and one minute rest periods are built in.

The advantage of working the chest and triceps together is that the tricep muscles are already partially stimulated during pressing movements for the chest. The dumbbell exercises performed for the chest ultimately warm up the tricep muscle, therefore, it is easy to go right into tricep activity and exhaust the muscles completely.

The same principle applies to back and bicep work being combined into a single workout. Every pulling motion the body performs uses the biceps in some capacity. Following the back workouts for dumbbell moves with dumbbell exercises for the bicep muscles allows for a fuller pump than isolation.

On the final day, shoulders and quadriceps are worked. The disassociation of these particular muscles means all-out effort can be applied to both without one compromising the exertion for the other.

Advantages of Going Dumbbells-only

Dumbbell exercises are fantastic for numerous reasons. Complete dumbbell workouts, like the Dumbbell Workout Plan, provide a great deal of work in minimal time. They demand the assistance of core and stabilizer muscles to perform the moves, which creates quick, effective mass and strength improvements.

Lastly, maximum effort on every set and rep, which is crucial to the dumbbell workout plan, generates a revved-up metabolism and optimal conditions to become as ripped as possible.

So what are you waiting for? You don't need all the machines or a barbell to get a great workout. Get started today and see the results you can with a dumbells-only workout plan! You won't be disappointed!

354 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Fitness Ball
  • Incline Bench
  • Preacher Curl
  • Decline Bench
Show All

No Reviews yet.

Dumbbell Workout Plan

354 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Fitness Ball
  • Incline Bench
  • Preacher Curl
  • Decline Bench
Show All