Full Body Dumbbell Workout Men (CS)

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 13 exercises, you'll be doing the following exercises:

	Heel toe straight leg crunches with dumbbell Sets: 3 Reps: 8
	Dumbbell bench press (chest press) Sets: 3 Reps: 6
	Multiplanar lunge with dumbbell Sets: 3 Reps: 8
	Oblique crunches with leg lift (bicycle) Sets: 3 Reps: 12
	Dumbbell stiff leg deadlift Sets: 3 Reps: 6
	Dumbbell walking lunge Sets: 3 Reps: 8
	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

Day 2

Rest day!

Day 3

This daily workout contains 13 exercises, you'll be doing the following exercises:

	Heel toe straight leg crunches with dumbbell Sets: 3 Reps: 8
	Dumbbell bench press (chest press) Sets: 3 Reps: 6
	Multiplanar lunge with dumbbell Sets: 3 Reps: 8
	Oblique crunches with leg lift (bicycle) Sets: 3 Reps: 12
	Dumbbell stiff leg deadlift Sets: 3 Reps: 6
	Dumbbell walking lunge Sets: 3 Reps: 8
	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

Day 4

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

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

Day 5

This daily workout contains 12 exercises, you'll be doing the following exercises:

	Dumbbell bench press (chest press) Sets: 3 Reps: 6
	Multiplanar lunge with dumbbell Sets: 3 Reps: 8
	Oblique crunches with leg lift (bicycle) Sets: 3 Reps: 12
	Dumbbell stiff leg deadlift Sets: 3 Reps: 6
	Dumbbell walking lunge Sets: 3 Reps: 8
	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

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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Full Body Dumbbell Workout Men

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MJ Johnson

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