Chest, Triceps and Abs - DAY
Chest and Triceps
Incline Dumbbell Bench Press 4 sets 8-12 reps
Dumbbell Flys 3 sets 8-12 reps
Dips 4 sets 8-12 reps
Dumbbell Skullcrusher 3 sets 8-12 reps
Dumbbell Tricep Kickback 3 sets 8-12 reps
One Arm Seated Dumbbell Extension 3 sets 8-12 reps
Abs
YOUTUBE VIDEO - Keith1985nYc 's - 6 minute - NO ADDED WEIGHT - FLOOR - SUPERSET AB routine
Legs and Shoulders - DAY
Legs
Weighted Deep Step Ups w Knee Raise / OR / Deep Squats 3 sets 15-20 reps
Side Lying Clam Raise / OR / Hip Abduction - Machine/Bands 4 sets 18-25 reps 3 sets 15-20 reps
Weighted Hip Thrusts 4 sets 15-20 reps
Dumbbell Standing Calf Raise 4 sets 25-40 reps
Shoulders
Standing Dumbbell Press 4 sets 8-12 reps
Dumbbell Lateral Raise 4 sets 8-12 reps
Bent Over Dumbbell Reverse Fly 4 sets 8-12 reps
Back, Biceps and Abs - DAY
Back and Biceps
Bent Over Dumbbell Row / OR / Seated Cable Row 4 sets 8-12 reps
One Arm Dumbbell Row 4 sets 8-12 reps
Pullups / OR / Lat Pulldown 4 sets 8-12 reps
Incline Dumbbell Curl 3 sets 6-10 reps
Standing Dumbbell Curl 3 sets 6-10 reps
Cross Body Hammer Curl 2 sets 6-10 reps
Chinups / OR / Reverse Grip Lat Pulldown 2 sets 6-10 reps
Abs
YOUTUBE VIDEO - Keith1985nYc 's - 6 minute - NO ADDED WEIGHT - FLOOR - SUPERSET AB routine
Try for 30 seconds rest between sets...
Take no more then 2 minutes rest in-between sets
YELLOW = BODYWEIGHT exercises
RED = non dumbbell exercises, can be performed on a MACHINE... OR with RESISTANCE BANDS
If you only have dumbbells do just do the white or yellow ones instead, NOT BOTH
Now choose a workout frequency:
SPLIT A
Day 1 - Chest, Triceps and Abs
Day 2 - REST
Day 3 - Legs and Shoulders
Day 4 - REST
Day 5 - Back, Biceps and Abs
Day 6 - REST
Day 7 - RESTART Split from Day 1 ↺
OR
SPLIT B
Day 1 - Chest, Triceps and Abs
Day 2 - Legs and Shoulders
Day 3 - Back, Biceps and Abs
Day 4 - REST
Day 5 – REPEAT Day 1 - Chest, Triceps and Abs
Day 6 - REPEAT Day 2 - Legs and Shoulders
Day 7 - REPEAT Day 3 - Back, Biceps and Abs
Day 8 - REST
Day 9 - RESTART Split from Day 1 ↺
REPEAT CHOSEN SPLIT FOR AT LEAST 12-16 WEEKS