Peaked_18

Dumbbells are on of the best pieces of equipment you could use in your training. There are a lot of various exercises you could do with just a bench with multiple angles. Dumbbells also provide a great range of motion (ROM) to provide more muscle development. One of the things to look into when using dumbbells are Power Hooks.

Power Hooks: Power Hooks are one of the mos well thought out products of equipment for training. If you have these handy, use them. They are great for hitting your lower rep ranges easily.



Chest:
• Bench Press
• Decline Bench Press
• Decline Fly
• Fly
• Pullover
• Incline Press

Back:
• Bent-Over Row
• Lying Row
• Shrugs

Thighs:
• Lunge
• Rear Lunge
• Side Lunge
• Single Leg Split Squat
• Squat
• Step-up

• Straight Back, Straight Leg Deadlift
• Straight Leg Deadlift

Deltoids:
• Front Raise
• Shoulder Press
• Lateral Raise
• Lying Lateral Raise
• Bent-Over Raise

Biceps:
• Curl
• Incline Curl
• Concentration Curl
• Prone Incline Curl

Triceps:
• Lying Extensions
• One Arm Overhead Extension
• Overhead Extension

Forearms:
• Hammer Curl
• Wrist Curl
• Reverse Wrist Curl

Calves:
• Single Leg Calf Raises



There are a lot of ways to split up your routine, but everyone has different times they can workout. A lot of people are too busy to workout certain days, well figure what days you have time to workout. I would suggest a basic 3-day split were you workout monday, wednesday, and friday. If you can’t make those days find out how you split it well with your schedule.

Monday:

• Bench Press 3-4 sets 8-10 reps
• Incline Press 3-4 sets 8-10 reps
• Fly 3-4 sets 8-10 reps
  
• Lying Triceps Extension 3-4 sets 8-10 reps
• Overhead Triceps Extension 3-4 sets 8-10 reps

Wednesday:

• Bent-Over Rows 3-4 sets 8-10 reps
• Lying Row 3-4 sets 8-10 reps
• Incline Row 3-4 sets 8-10 reps
  
• Curl 3-4 sets 8-10 reps
• Concentration Curl 3-4 sets 8-10 reps
• Hammer Curls 3-4 sets 8-10 reps
• Reverse Wrist Curl 3-4 sets 20-30 reps

Friday:

• Squat 3-4 sets 8-10 reps
• Lunge 3-4 sets 8-10 reps
• Straight Leg Deadlift 3-4 sets 8-10 reps
  
• Shoulder Press 3-4 sets 8-10 reps
• Side Lateral Raise 3-4 sets 8-10 reps
• Bent-Over Raise 3-4 sets 8-10 reps

You can also add in 5 sets of 25 reps of Crunches to each workout for Ab work. You can weight with a dumbbell behind your head if needed.

Notes: Change exercises every 3-4 weeks. Experiment with different rep ranges every month, try low rep ranges for a month and then high rep work then moderate rep ranges and try finding what works. Make sure to have good form when performing the exercise. Try to use the correct weight for the rep range so you fail at that rep range or come shy to it by 1 or 2 reps.

When making up a split that works specifically for you, try to get at most one rest day away from each workout. Always be consistent with getting to your workouts as well. One of the things that makes a bodybuilder is being consistent with a new plan or diet. Every 8 weeks of pushing the iron pretty seriously, take a one week break just to gather yourself. You should still workout and keep a good diet during that time. Be under active rest, maybe miss a workout or a meal that week, just get your sanity back from consistency. Another good thing to have is a good diet. Search around the forums or the internet and read up on basic nutrition to help you grow. If your not growing you should think to your diet and not always your workout.

A few different ways to split this would be:
Tuesday, Thursday, and Saturday
Wednesday, Friday, Sunday
Thursday, Saturday, Monday
Friday, Sunday, Tuesday

Whatever you find works is good. If you want to add more workouts that take less time and complete the routine, that is also good. If you got maybe 30 minutes on the week days to workout with the routine would also be good. Be creative and really think through what your doing to work for you so you can hit your workouts on time and not miss work.

LaggingBiceps

You can also do leg curls with DB's but it's not really safe