Dumbbell and barbell home based workout. This is a workout you can do at home, just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
This is a 3 day home workout, so it's best for a Monday - Wednesday - Friday schedule. Each workout should take about 1 hour to complete. Abdominals have not been included, you should aim to work them twice a week with 2-3 exercises.
To get the most out of this workout we recommend you follow a bulking diet consisting of over 3500 calories per day and a lot of protein and complex carbohydrates.
Daily Workout Schedule:
|Monday - Chest and Back|
|Chest Dips or bench dip||4||MAX|
|Deep Push ups (with hands on dumbbells)||4||12|
|Bent Over Barbell Row||4||10|
|One Arm Dumbbell Row||4||10|
|If you have access to a chin up bar I strongly recommend you add chin ups or wide grip pull ups as your first back exercise. Chin ups are the #1 exercise for building back width.|
Tuesday: Rest Day
|Wednesday - Legs, Including Calves|
|Dumbbell Lunges||3||6 on each leg|
|Standing Calf Raise (holding dumbbell)||5||12,12,10,8,8|
Thursday: Rest Day
|Friday - Shoulders and Arms|
|Dumbbell Lateral Raise||4||12|
|Bent Over Reverse Fly||4||12|
|Barbell Bicep Curl||5||10|
|For more dumbbell/barbell exercises for arms check out the bicep exercises and tricep exercises sections of this site.|
Saturday and Sunday: Rest Days