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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: [Link]
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
[Link]
