Dumbbell Full Training Split
There are lots of benefits to the following ‘dumbbell only’ workout. If you have a home gym and limited equipment, the following will allow you to hit every body part with just a dumbbell set and a bench.
The other benefit is that you can do this workout at almost any gym, so you don’t feel intimidated if you’re a newbie, and you won’t feel overwhelmed if the gym is full of equipment you’ve never used before.
The following is your full workout split for the entire week. Not included is any extra cardio or ab work you may want to do during that time. You can add that based on your own fitness goals, but if you keep a good intense pace and effort during each workout, you will burn ample calories.
Day 1 – Chest/Calves
Exercise | Sets | Reps |
Dumbbell Bench Press | 4 | 16, 13, 9, 7 |
Incline Dumbbell or Barbell Press | 4 | 10, 8, 8, 7 |
DB Flye | 3 | 12 |
Standing platform raise (no weight) | 2 | 25 |
One lege standing calf raise (weighted) | 4 | 16, 14, 12, 10 |
Seated calf raise (weighted with DB resting on knees) | 3 | 10 |
Day 2 – Back/Shoulders
Exercise | Sets | Reps |
Bent over DB row | 4 | 18, 12, 10, 8 |
Bent over reverse DB flye | 3 | 8, 8, 6 |
Standing upright DB row | 3 | 10, 8, 8 |
Seated DB Press | 4 | 12, 10, 8, 8 |
DB lateral raise | 3 | 10 |
DB Front raise | 3 | 12 |
Day 3 – Legs/Butt
Exercise | Sets | Reps |
DB Squat | 3 | 20 |
Reverse DB lunge (up and down twice w/ each lunch) | 4 | 15, 13, 12, 12 |
DB Plie Squat | 3 | 12 |
DB Bench Step Up | 3 | 12, 10, 8 |
Stiff Leg Barbell Deadlift | 4 | 16, 14, 12, 12 |
Day 4 – Arms
Exercise | Sets | Reps |
Diamond hand position pushup | 4 | To failure |
DB Kick back | 3 | 8, 8, 6 |
Bench Dip | 3 | 15, 13, 12 |
Standing DB Curl | 4 | 12, 10, 8, 8 |
Seated Hammer Curl | 3 | 10 |
Concentration curl | 3 | 8, 6, 6 |