Contents
Primary goal: muscle development
A type: split
Preparation level: newbie
Number of workouts per week: 3
Necessary equipment: dumbbells
Audience: men and women
A versatile dumbbell workout program that will add muscle mass. Suitable for both home and gym.
Training Description
Tired of looking for home workout programs that only require a pair of dumbbells? Do you have any desire to purchase expensive exercise equipment? Then you’ll love this workout program! All you need is an adjustable bench and a pair of dumbbells. The level of training is beginner and intermediate. If you have a pull-up bar, we strongly recommend adding the reverse or wide grip pull-ups on your back day!
Training schedule by day
Monday: chest and triceps
Chest:
4 approach to 12, 10, 10, 8 repetitions
4 approach to 12, 10, 10, 8 repetitions
3 approach to 12 repetitions
Triceps:
3 approach to 12 repetitions
3 approach to 12 repetitions
3 approach to 12 repetitions
Tuesday is a day of rest
Wednesday: back and biceps
Back:
5 approaches to 12, 10, 10, 8, 6 repetitions
5 approaches to 12, 10, 10, 8, 6 repetitions
2 approach to 12, 10 repetitions
Biceps:
3 approach to 10 repetitions
3 approach to 10 repetitions
2 approach to 10 repetitions
Thursday is a day of rest
Friday: legs and shoulders
Quadriceps:
4 approach to 12, 10, 10, 8 repetitions
3 approach to 12 repetitions
4 approach to 12, 10, 10, 8 repetitions
Hip biceps:
4 approach to 12, 10, 10, 8 repetitions
Caviar:
2 approach to 15, 12 repetitions
2 approach to 12, 10 repetitions
Shoulders:
1 approach on 10 repetitions
4 approach to 12, 10, 10, 8 repetitions
3 approach to 12, 10, 10 repetitions
4 approach to 12, 10, 10, 8 repetitions
Saturday and Sunday are days of rest
Read more:
2021-05-04