Home Bodybuilding Workouts

Adjustable Dumbbell Only Bodybuilding Workout Routine

Workout (A)
Day 1 - Chest and Arms

Triset:
Dumbbell Flyes on the Floor
Dumbbell Bench Press on the Floor
Push-Ups with Feet on Raised Surface

Giant set:
Lying Triceps Extensions
Dumbbell Close Grip Bench Press
Concentration Curls
Hammer Curls

Superset:
Alternate Dumbbell Curls
Overhead Triceps Extensions

Workout (B)
Day 2 - Legs

Giant set:
Lunges
Sissy Squats
Dumbbell Squats (Medium Stance)
Dumbbell Squats (Wide Stance)

Triset:
Walking Lunges (Press with heels)
Stiff Legged Deadlifts
Dumbbell Leg Curl

Tri-set:
Dumbbell Calf Raises (Toes Straight)
Dumbbell Calf Raises (Toes Out)
One Legged Dumbbell Calf Raises

Workout (C)
Day 3 - Back, Shoulders, Abs

Triset:
Two Arm Dumbbell Rows (Palms Down)
Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
One Arm Rows

Triset:
Bent Over Laterals
Dumbbell Shoulder Press
Lateral Raises

Triset:
Lying Leg Raises
Bicycle Crunches
Knee-Ins


Instructions:

For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more: 15-25 reps). Rest only 1 minute in between sets.