Home Dumbbell Muscle Building Workout

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

This workout is a 3-day split. The premise of these splits is for people who are just starting out, and have a pair of dumbbells, and something flat to lie on (you’ll notice no incline/decline/adjustable positions).

Rep ranges:

Overhead presses 8-10 per set, bench press 10-12 per set, shrugs, curls and pushes 12-15 per set.

Chest and Biceps

  • Dumbbell Press (stand or sit) – 3 sets
  • Dumbbell Flyes – 3 sets
  • Lying Side-On Dumbbell Reaches – 2 sets (each arm)
  • Standing Dumbbell Reaches – 3 sets (each arm)
  • Dumbbell Bicep Curls – 3 sets


  • Dumbbell Squats – 4 sets
  • Dumbbell Deep Knee Bends – 3 sets x 8 reps
  • Dumbbell Calf Raises – 4 sets x 12-15 reps

Shoulders and Triceps

  • Dumbbell Upright Rows – 3 sets
  • Seated Dumbbell Reverse Flyes (Reverse laterals) – 3 sets
  • Clothesline Dumbbell Forward Raises – 3 sets (each arm)
  • Dumbbell Lateral Raise – 3 sets
  • Seated One Arm Dumbbell Tricep Extensions – 3 sets

1 Comment. Leave new

dumbbell exercises
January 15, 2013 9:04 am

You understand thus considerably relating to this topic, made me in my opinion consider it from numerous varied angles. Its like men and women aren’t interested until it is one thing to do with Lady gaga! Your own stuffs excellent. All the time take care of it up!

VA:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>