Dumbbell Only Workout Program 1

This dumbbell workout is divided into traditional bodybuilding splits where you will be targeting certain body parts during each workout with a full body dumbbell workout on Saturdays.  Each of these dumbbell-only workouts should last around 45 minutes and can be completed with one set of dumbbells (something you can curl around 12 times).

The SixPackSmackdown dumbbell only workout program #1 is intended to be a 4-week program.  You do the workouts below on the day specified for four weeks straight.

Monday - Chest, Back & Core

1.  3 Set Giant Set with 30 second rest in between sets

  • Push-ups- 1 minute max reps
  • Dumbbell Row – 15 reps each arm
  • Body Squats – 1 minute  max reps
  • Plank Hold- 1 minute 

2.  3 Set Giant Set

  • Floor Press:  15 Reps
  • DB Pullover: 15-20 Reps
  • Step-Back Lunges:1 minute max reps
  • Crunches: 1 minute max reps

3.  10 Minutes As Many Rounds as Possible

  • 10 Push-Ups
  • 20 Crunches
  • 15 Air Squats

*Most will use a 10 - 20# dumbell for this workout.

Tuesday - Arms, Shoulders, Legs, Core

3 Rounds with 1:00 rest between rounds

  • Shoulder Press - 15 reps
  • Tricep Extensions – 30 reps
  • Bicep Curls  – 20 reps
  • Lunges - 20 reps per leg
  • Weighted crunches - 20 reps

Then...

3 Rounds with 1:00 rest between rounds

  • Diamond Push-Ups - 20 reps
  • Arnold Press - 15 reps
  • Bicep Curls  – 20 reps
  • Squats - 25 reps
  • Weighted crunches - 20 reps 

Then...

2-3 Rounds with 1:00 rest between rounds

  • Concentration Curls - 15 reps per arm
  • Front Raise - 15 reps
  • Tricep Kickbacks - 12 reps per arm

 

Wednesday

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Thursday

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Friday

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Saturday

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Sunday

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