Muscle Building Workouts

Home Dumbbell Muscle Building Workout


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
Abaddon is a member of Strongman W.A. and has been training intermittently since the late 90s. He is currently studying Exercise Physiology (BSc). For more information please visit him on the Muscle and Brawn forum by clicking here.
1 Comment
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