Full Body Dumbbell Workout Men

Dumbbell Workout for Mass

  • intermediate level
  •  

Simple db home workouts to build muscle. Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 11 activities, you'll be doing the following activities:

Heel toe straight leg crunches with dumbbell
Sets: 3 Reps: 8

Oblique crunches with leg lift (bicycle)
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 8

Incline dumbbell press
Sets: 3 Reps: 6

Single leg squat touchdown with dumbbell
Sets: 3 Reps: 8

Single arm dumbbell row on bench
Sets: 3 Reps: 6

Dumbbell rear delt row on bench with single arm
Sets: 4 Reps: 8

Dumbbell overhead triceps extension standing (tricep curls)
Sets: 3 Reps: 8

Standing alternating dumbbell curls
Sets: 3 Reps: 8

Dumbbell bench press (chest press)
Sets: 3 Reps: 6

Multiplanar lunge with dumbbell
Sets: 3 Reps: 8

Day 2

Rest day!

Day 3

This daily workout contains 11 activities, you'll be doing the following activities:

Heel toe straight leg crunches with dumbbell
Sets: 3 Reps: 8

Oblique crunches with leg lift (bicycle)
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 8

Incline dumbbell press
Sets: 3 Reps: 6

Single leg squat touchdown with dumbbell
Sets: 3 Reps: 8

Single arm dumbbell row on bench
Sets: 3 Reps: 6

Dumbbell rear delt row on bench with single arm
Sets: 4 Reps: 8

Dumbbell overhead triceps extension standing (tricep curls)
Sets: 3 Reps: 8

Standing alternating dumbbell curls
Sets: 3 Reps: 8

Dumbbell bench press (chest press)
Sets: 3 Reps: 6

Multiplanar lunge with dumbbell
Sets: 3 Reps: 8

Day 4

This daily workout contains 1 activities, you'll be doing the following activities:

Heel toe straight leg crunches with dumbbell
Sets: 3 Reps: 8

Day 5

This daily workout contains 10 activities, you'll be doing the following activities:

Oblique crunches with leg lift (bicycle)
Sets: 3 Reps: 12

Standing dumbbell shoulder press
Sets: 3 Reps: 8

Incline dumbbell press
Sets: 3 Reps: 6

Single leg squat touchdown with dumbbell
Sets: 3 Reps: 8

Single arm dumbbell row on bench
Sets: 3 Reps: 6

Dumbbell rear delt row on bench with single arm
Sets: 4 Reps: 8

Dumbbell overhead triceps extension standing (tricep curls)
Sets: 3 Reps: 8

Standing alternating dumbbell curls
Sets: 3 Reps: 8

Dumbbell bench press (chest press)
Sets: 3 Reps: 6

Multiplanar lunge with dumbbell
Sets: 3 Reps: 8

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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