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Dumbbell & Barbell 3 day Home Based Workout

Admin

Administrator. Graeme
Staff member
This is a workout is designed to build muscle and strength using a set of dumbbells and barbells.

This is a 3 day home workout, so it's best for a Monday - Wednesday - Friday schedule. Each workout should take about 1 hour to complete. To get the best results follow a bulking diet of 3500 or more calories per day and a lot of protein and complex carbohydrates.


Schedule:

Monday - chest/back:

* Chest dips or bench dip - 4 sets of max reps
* Deep push ups (with hands on dumbbells) - 4 sets fo 12 reps
* Dumbbell flys - 3 sets fo 10 reps
* Bent over barbell row - 4 sets of 10 reps
* One arm dumbbell row - 4 sets of 10 reps
* Upright row - 3 sets of 8 reps


Tuesday:

* Rest day/light cardio/abs


Wednesday - legs:


* Squats - 4 sets of 12,10,10,8 reps
* Dumbbell lunges - 3 sets (6 on each leg)
* Deadlifts - 3 sets of 10 reps
* Standing calf raise (holding dumbbell) - 5 sets - 15,12,10,8,8


Thursday:

* Rest day/light cardio/abs


Friday - shoulders/arms:

* Military press - 4 sets of 10 reps
* Dumbbell lateral raise - 3 sets of 10 reps
* Bench over reverse fly - 3 sets of 10 reps
* Barbell bicep curl - 5 sets of 10 reps
* French press - 5 sets of 10 reps


Saturday & Sunday:


* Days off/rest days
 
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