Full Body Home Workout: Dumbbell Only

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RATING: 72 (FROM 1495 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells only.

For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass.

It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance.

*** Notes :

You are able to insert cardio exercises into the days being performed.

If you would like to perform more cardio, you can substitute rest days for cardio days.

For women who are using this routine, increase the amount of repetitions being performed for a toned look.

Day 1 10 exercises, 1 hr 12 mins

Dumbbell Stiff Leg Deadlift	3x10 reps	rest: 60s
Dumbbell Lunges	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
One Arm Dumbell Row	3x10 reps	rest: 60s
Dumbbell Alternate Bicep Curl	3x10 reps	rest: 60s
Incline Dumbbell Curl	3x10 reps	rest: 60s
Alternate Bent Over Dumbbell Kickback	3x10 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Day 2 10 exercises, 1 hr 12 mins

Dumbbell Squat	3x10 reps	rest: 60s
Dumbbell Rear Lunge	3x10 reps	rest: 60s
Dumbbell Deadlift	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Alternate Hammer Curl	3x10 reps	rest: 60s
Dumbbell Lying Triceps Extension	3x10 reps	rest: 60s
Dumbbell Tate Press	3x10 reps	rest: 60s
Dumbbell Arnold Press	3x10 reps	rest: 60s
Alternating Deltoid Raise	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Day 3 12 exercises, 1 hr 27 mins

Dumbbell Step Ups	3x10 reps	rest: 60s
Decline Bench Dumbbell Lunge	3x10 reps	rest: 60s
Palms In Bent Over Dumbbell Row	3x10 reps	rest: 60s
Bent Over Two Dumbbell Row	3x10 reps	rest: 60s
Palms In Dumbbell Bench Press	3x10 reps	rest: 60s
Bent Arm Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Spider Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curls	3x10 reps	rest: 60s
Alternate Seated Bent Over Dumbbell Kickback	3x10 reps	rest: 60s
Dumbbell Standing One Arm Triceps Extension	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s