Full Body Dumbbell Workout Men

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.

Week 1

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!

FREE 70.00$

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...

Meet the professional

Full Body Dumbbell Workout Men

What will I get?

About the professional

MJ Johnson

AS FEATURED IN