This workout is designed for only using dumbbells and does not require machines
or barbell related equipment and thus can be performed as a convenient workout
when you’re at the gym.
Dumbbell Only Chest Workout
The workout itself focuses on the core Chest muscle group. You should complete
3 sets per exercise and should be performed once per week
Dumbbell Only Chest Workout
* Dumbbell Bench Press
* Dumbbell Decline Bench Press
* Dumbbell Flyes
* Dumbbell Incline Press
* Dumbbell Lying Pullover
Dumbbell Only Shoulder Workout
The workout itself focuses on the core shoulder muscle group. You should complete
3 sets per exercise and should be performed once per week
Dumbbell Only Shoulder Workout
* Dumbbell lateral raise
* Dumbbell front raise
* Dumbbell incline front raise
* Dumbbell reverse flies
* Dumbbell shoulder pres
Dumbbell Only Arms Workout
The workout itself focuses on the core arm muscle group. You should complete
3 sets per exercise and should be performed once per week
Dumbbell Only Arms Workout
* Dumbbell Bicep Curl
* Dumbbell Alternate Incline Curl
* Dumbbell Hammer Curl
* Dumbbell lying tricep extension
* Dumbbell One Arm tricep extension
* Dumbbell palm down wrist Curl
* Dumbbell Palm Up Wrist Curl
Dumbbell Only Back and Leg Workout
The workout itself focuses on the core Back muscle group. You should complete
4 sets per exercise and should be performed once per week
Dumbbell Only Back and Leg Workout
* Dumbbell – Bent Over Row
* Dumbbell – One Arm Row
* Dumbbell Deadlifts
* Dumbbell Squat
* Dumbbell Rear Lunge
Dumbbell Only Full Body Circuit Workout
This full body workout experience is designed for only using dumbbells and
does not require machines or barbell related equipment and thus can be performed
as a convenient workout when you’re at the gym.
Perform 2 sets of each exercise below for a full complete workout. This workout
should be completed 3 times a week.
Dumbbell Only Full Body Circuit Workout
* Dumbbell Bench Press
* Dumbbell Flyes Incline
* Dumbbell Shoulder Press
* Dumbbell Front Raise
* Dumbbell – Bicep Curl
* Dumbbell - Hammer Curls
* Dumbbell – One Arm Tricep Extension
* Dumbbell – One Arm Row
* Dumbbell – Bent Over Row
* Dumbbell – Squat
* Dumbbell – Rear Lunge
or barbell related equipment and thus can be performed as a convenient workout
when you’re at the gym.
Dumbbell Only Chest Workout
The workout itself focuses on the core Chest muscle group. You should complete
3 sets per exercise and should be performed once per week
Dumbbell Only Chest Workout
* Dumbbell Bench Press
* Dumbbell Decline Bench Press
* Dumbbell Flyes
* Dumbbell Incline Press
* Dumbbell Lying Pullover
Dumbbell Only Shoulder Workout
The workout itself focuses on the core shoulder muscle group. You should complete
3 sets per exercise and should be performed once per week
Dumbbell Only Shoulder Workout
* Dumbbell lateral raise
* Dumbbell front raise
* Dumbbell incline front raise
* Dumbbell reverse flies
* Dumbbell shoulder pres
Dumbbell Only Arms Workout
The workout itself focuses on the core arm muscle group. You should complete
3 sets per exercise and should be performed once per week
Dumbbell Only Arms Workout
* Dumbbell Bicep Curl
* Dumbbell Alternate Incline Curl
* Dumbbell Hammer Curl
* Dumbbell lying tricep extension
* Dumbbell One Arm tricep extension
* Dumbbell palm down wrist Curl
* Dumbbell Palm Up Wrist Curl
Dumbbell Only Back and Leg Workout
The workout itself focuses on the core Back muscle group. You should complete
4 sets per exercise and should be performed once per week
Dumbbell Only Back and Leg Workout
* Dumbbell – Bent Over Row
* Dumbbell – One Arm Row
* Dumbbell Deadlifts
* Dumbbell Squat
* Dumbbell Rear Lunge
Dumbbell Only Full Body Circuit Workout
This full body workout experience is designed for only using dumbbells and
does not require machines or barbell related equipment and thus can be performed
as a convenient workout when you’re at the gym.
Perform 2 sets of each exercise below for a full complete workout. This workout
should be completed 3 times a week.
Dumbbell Only Full Body Circuit Workout
* Dumbbell Bench Press
* Dumbbell Flyes Incline
* Dumbbell Shoulder Press
* Dumbbell Front Raise
* Dumbbell – Bicep Curl
* Dumbbell - Hammer Curls
* Dumbbell – One Arm Tricep Extension
* Dumbbell – One Arm Row
* Dumbbell – Bent Over Row
* Dumbbell – Squat
* Dumbbell – Rear Lunge
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