Only dumbbell workout plan

Workout Plan With Dumbbells

We designed this workout plan for those who are working out at home. Actually it’s very difficult or challenging to build muscle at home without any equipment and it’s too costly to buy gym equipment for home workout.

Among all equipment dumbbells are very easy and more convenient for exercise. Dumbbell is a need for everyone, basically dumbbells are designed for make your exercise easy and convenient anywhere you go. You can simply put your dumbbells in your bag and go to vacations without missing your workout routine. But only one thing you need is that basic knowledge of dumbbells exercise.

If you are looking for making a muscle at home so dumbbells should be your first choice. We know that people are looking for home exercise without any equipment we also take care of them. You can check out other articles there we given exercises which you can perform without any equipment.

Related: Legs and butt exercises 8 variation
Related: Best types of dips at home

As we know that there are lots of people who brought dumbbells for home exercises but how to utilize it? Here we have designed a workout plan for 6 day. It’s called split workout because on each day we take two body parts. You can choose body parts according to you but we have found better results with these workout plan. [1]

Workout Plan Overview

  • Main goal: lean muscle 
  • Type: split
  • Level: beginner and intermediate 
  • Duration: 10 week
  • Days per week: 6
  • Time: 40-60 min
  • Equipment: dumbbell 

Day 1

Shoulder+triceps

Workout

Set

Reps

Front rises

5

10-12

Overhead extensions 

4

8-10

Shoulder press

4

8-10

Triceps kick back

4

7-10

Shrugs 

5

10-12

Double hand overhead 

5

10-12

Day 2

Biceps+chest 

Workout

Set

Reps 

Biceps curl

5

10-12

Dumbbell chest press

5

8-10

Biceps hammer 

5

10-12

Dumbbell incline press

4

8-10

Holding biceps curl 

3

5-6

Floor chest press

4

8-10

Day 3

Legs+ back

Workout

Set

Reps

Dead lift

3

7-8

Dumbbell squats 

3

10-12

Bent over row

3

8-10

Lunge 

3

10-12

Dumbbell pull over

3

8-10

Wide leg squats 

3

8-10

Day 4

Shoulder+triceps

Workout

Set

Reps 

Curl shoulder press

3

10-12

Double hand triceps extensions 

3

10-12

Bent over lateral rises 

3

8-10

Close grip dips

3

10-12

Dumbbell floor press

3

6-8

Sleeping overhead extensions 

3

8-10

Day 5

Biceps+chest

Workout 

Set

Reps

Biceps curl

4

10-12

Decline chest press

3

10-12

Bench support biceps curl

3

8-10

Chest peck fly

3

8-10

Seated biceps curl

4

8-10

Chest press

4

8-10

Day 6

Legs+back

Workout

Set

Reps

Bent over row

3

10-12

Dumbbell squats 

3

10-12

Sleeping dumbbell row

3

8-10

Side squats 

3

8-10

Back extensions 

3

10-12

Lunge 

4

8-10

Day 7

Rest+recovery 

There is no need to utilize 7 days for workout, your body mush have rest for at least one day.

More to know

You can see, we have designed this workout plan for lean muscle mass. If you are a beginner then there is no doubt that will help you. If you are a intermediate stage then you just need to lift heavy weights than beginner level. This workout plan is suitable for everyone, you can see your whole body get covered in just 3 days but we took care about the same body part but different muscle that’s why we repeat body parts for next three days but with chance in target muscle.

Many people may have questions for abs workout, you can simply put any abs workout after you have done your daily workout task. Here you can find some of the best abs workout you can do at home. Best 7 exercises to lose belly fat at home

One of the biggest question arise is that, would it be help to lose fat or weight. The answer is ‘yes’, these workout plan incorporate your whole body in 6 days. The only need to maintain is your calories consumption. If you want to increase to fat loss rate you must decrease the rest time between everyone set of workout. There shouldn’t be more than 1 minute rest between your 2 sets.

If you want to know how to can you control the calories consumption you may have look on other articles regarding to calories.

How to select weight

Building muscles are difficult that building lean muscle. There is a huge difference between building muscles and lean muscles we will cover it in other article. Here our main question is that how could I select right amount of weight for each exercise. There is not any specific value that I can tell you to choose. It amount of weight is varying person to person. If somehow I got to know your energy and strength then it’s possible to me to tell you the right amount of weight should to taken. But I will just simply give you an idea that can help you to understand how much weight you should lift.

Muscles mainly depends on your strength and power, the more power you need to lift the more muscle building chances will be. You have to choose the weight which is challenging for you and you must be able to perform reps described in above workout plan. We provide reps also to make to not choose so heavy weights.

Now, it’s very simple to choose right amount of weight with reference of reps. Don’t lift much heavier that you couldn’t complete your reps count. Your last reps count should be challenging for you. 

Conclusion

This workout program is mainly designed for beginners and intermediate people. The only equipment you needed is dumbbell, nothing more than it. Your limit is nothing but your strength, if you want to increase your strength you need to challenge your limits. We tried to put challenges in this workout plan to make your body familiar with every muscle. If you are thinking, what is after the competition of the workout plan, then no worries we will keep provide you next plans and diet.

References:

  1. https://www.instagram.com/p/CDV11gSFN9n/

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