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Weekly Dumbbell Workout Plan

D

delfi

Guest
being the poor bugger that i am and not having the room for other equipment I am looking for a dumbbell only routine and need to know how to group them into a weekly workout plan. Can you help?
 
The "Push/Pull" method is the training routine I recommend. You're basically pushing on one day and pulling on the next, splitting up your muscle groups over the course of a week.


MONDAY (CHEST)
* Flat Bench Dumbbell Press (3 or 4 sets of 10-12 reps)
* Incline Bench Dumbbell Press (3 or 4 sets of 8-10 reps)

TUESDAY (BACK)
* Single Arm Dumbbell Rows (3 or 4 sets of 12 reps)
* Two Arm Dumbbell Rows (3 or 4 sets of 10-12 reps)

WEDNESDAY (LEGS)
* Dumbbell Lunges (3-4 sets of 12, 10, 8, 6 reps)
* Dumbbell Squats (3-4 sets of 12 reps)

supersetted with
* Dumbbell Barbell Good Mornings (3-4 sets of 10-12 reps)
* Dumbbell Calf Raises (3-4 sets of 20 reps)

THURSDAY (TRICEPS)
* Dumbbell Extensions (3 or 4 sets of 12 reps)
* Standing Single Arm Dumbbell Extensions (3 or 4 sets of 12 reps)


FRIDAY (BICEPS)
* Seated Dumbbell Curls (3 or 4 sets of 8-10 reps)
* Dumbbell Concentration Curls (3 or 4 sets of 8-10 reps)

hope this helps
 
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