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Home Dumbbell Muscle Building Workout

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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

Legs

  • 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

One comment

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