Full Body Dumbbell Workout

[PAiN]

WHOLE BODY DUMBBELL WORKOUT

If you're on the road and cant get to a gym and lots of equipment,heres a dumbbell routine you can use to keep your workouts going.



Here’s the routine:

Monday:

Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps

Incline dumbbell press (Upper Chest)
3 sets of 8 reps

Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

Dumbbell Pullover (Back / Chest)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Wednesday:

Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps

Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps

Dumbbell rows (Mid Back)
3 sets of 10 reps

Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15

Friday:

Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps

Incline dumbbell press (Upper Chest)
3 sets of 10 reps

Dumbbell Lunges (Legs)
3 sets of 12

Alternate dumbbell curls (Biceps)
3 sets of 12 reps

One arm dumbbell extensions (Triceps)
3 sets of 12 reps

Ab Crunches (Abdominals)
4 sets of 15





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If you’re training the whole body in one workout, here’s another example of a good routine using only dumbbells:


Crunches on a bench 3 x 30

Seated knee raises 3 x 20

Dumbbell bench presses 3 x 8-10

One-arm dumbbell rows 3 x 8-10

Seated dumbbell presses 3 x 8-10

Lying dumbbell extensions 3 x 8-10

Seated dumbbell curls 3 x 8-10

Dumbbell squats 3 x 10-12

Dumbbell stiff-legged deadlifts 3 x 10-12

One-leg calf raises 3 x 12-15



For an advanced three-day split, you can obviously add more exercises to work each muscle group more thoroughly. That will enable you to train every area of the muscle to develop more size.

You can split the body up several ways, depending on which areas you want to work the most. For example, you can train chest and back in the same workout, but if your chest is a weak point, you would be better off training it with a smaller muscle group—like triceps—so you can focus all your energy on improving your weak point.

One good routine that you could use would have you training chest, triceps, biceps and forearms on day one; abs, calves and thighs on day two; and shoulders, back and calves on day three. Here’s an example of the exercises you could use for that workout:



Day 1: Chest, triceps, biceps, forearms

Dumbbell bench

presses 3 x 6-10

Incline dumbbell

presses 3 x 6-10

Flyes 3 x 8-10

Lying dumbbell

extensions

3 x 10-12

Seated one-arm

extensions

3 x 8-10

Bench dips

3 x 10-12

Seated alternate

dumbbell curls

3 x 8-10

One-arm preacher

curls 3 x 8-10

One-arm dumbbell wrist curls 3 x 10-12



Day 2: Abs, thighs, calves

Superset

Crunches on a bench 3 x 30

Lying leg raises 3 x 30

Dumbbell squats (dumbbells at shoulders) 3 x 10-12

Dumbbell lunges (alternating legs) 3 x 10-12

Dumbbell leg curls (dumbbell in between feet) 3 x 10-12

Dumbbell stiff-legged deadlifts 3 x 8-10

Seated calf raises (dumbbells on knees) 3 x 15-20

Standing one-leg calf raises

(holding a dumbbell in one hand) 3 x 10-12



Day 3: Shoulders, back, calves

Seated dumbbell presses 3 x 8-10

Lateral raises 3 x 8-10

Rear-delt raises (facedown on a bench) 3 x 8-10

Dumbbell shrugs 3 x 8-10

Dumbbell pullovers 3 x 12-15

One-arm dumbbell rows 3 x 8-10

Two-arm dumbbell rows

(facedown on a bench, elbows wide) 3 x 10

Standing one-leg calf raises

(holding a dumbbell in one hand) 3 x 10-12

Dumbbell reverse wrist curls

(forearms on thighs) 3 x 10-12

[VIOLATER]

Nice!!! Although I'm a local trucker this will deff help on those long days or during down time!

[almonster]

tried a simalair routine workin on the road ,it is amazin what you can get done with simple stuff

[IronFox]

Nice to read this as I travel from time to time and having to stay in hotels. As most hotels have basic fitness centers, something like this can help me out

[PAiN]

BUMP for fleshbat

[BOA24]

This is good stuff and a little nostalgic for me. When I was a teenager, I prepped for my first show with an old Weider flat bench and two coffee cans that I filled with concrete. Later, I mowed enough lawns to save up for two 40lb. dumbbells. I still have those jokers to this day! Good stuff, PAiN!

[studmuffin]

That is some great info, I need to do more lifting with dumbbells. I have been suck just doing flat bench and curls with dumbbells.

[annpeter26]

thanks for this post