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The best workout with dumbbells

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For those of us who may not want to go to a gym or don't have the time, I have compiled a set of excercises to give you the best workout with dumbbells right within your own home.






Perform this workout while maintaining good nutrition and you will see results in 4-6 weeks.

Monday
  • Incline Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • Incline Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • (Military) Press - 10-12 reps 
  • Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps 
  • Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps 
  • Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps 
  • Shrugs - one set to failure 
  • Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps 
  • Standing Triceps Press- 8-10 reps 
  • Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure  
  • Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
Tuesday
  • Squats- 1 warm up 10-15 reps, 1 set 8-10 reps, 1 set 8-10 reps 
  • Lunges - 1 set at body weight then 3-4 sets 
  • Stiff-Legged Deadlifts - 1 warm up 10-12 reps, 3-4 sets 6-8 reps 
  • Calve Raises - 10 in-foreward-out, repeat with DB
Wednesday
  • Alternate Curls - 2 warm up 10-12 reps, 3 sets 6-8 reps 
  • Alternate Hammer Curls 
  • Bent Over Concentration Curls - 1 warm up 8-10 reps, 2 sets 6-8 reps, 1 set max 
  • Concentration Curls - 1 warm up 10-12 reps, 1 set 8-10 reps, 1 set 6-8 reps, 1 set 4-6 reps 
  • One-Arm Row - 2 warm up 10-12, 1 set 8-10, 2 sets 4-8 
  • Bent Over Row - warm-up set of 10-12 reps then a drop-set 
Thursday
  • Enjoy your rest day.
Friday
  • Very similar to Monday, except a variation on bench position
  • Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps 
  • (Military) Press - 10-12 reps 
  • Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps 
  • Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps 
  • Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps 
  • Shrugs - one set to failure 
  • Lying Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps 
  • Seated Triceps Press- 8-10 reps 
  • Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure  
  • Tricep Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps
If you follow the routine above, rest assured, this will be the best workout with dumbbells that you have ever gone through.

Let me know what you think.

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