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DUMBBELL & BARBELL

HOME BASED WORKOUT
Dumbbell and barbell home workout. This
is a workout you can do at home just using a Main Goal: Build Muscle Time Per Workout: 45 Minutes
set of dumbbells and barbells. The workout is Training Level: Intermediate Equipment: Barbell, Dumbbell
designed to build muscle and strength.
Program Duration: 6 Weeks Author: Team Muscle & Strength
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 3 Days
workouts/dumbbell-barbell-home-workout.html

Monday - Chest & Back

Exercise Sets Reps
Chest
Chest Dips or Bench Dip 4 MAX

Deep Push Ups (with hands on dumbbells) 4 12

Dumbbell Flys 3 10

Back
Bent Over Barbell Row 4 10

One Arm Dumbbell Row 4 10

Upright Row 3 8

Notes
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.

Wednesday - Legs, Including Calves

Exercise Sets Reps

Squats 4 12, 10, 10, 8

Dumbbell Lunges 3 6 on each leg

Deadlifts 3 10

Standing Calf Raise (holding dumbbell) 5 12, 12, 10, 8, 8

Friday - Shoulders & Arms

Exercise Sets Reps
Shoulders
Military Press 4 8-10

Dumbbell Lateral Raise 4 12

Bent Over Reverse Fly 4 12

Arms
Barbell Bicep Curl 5 10

French Press 5 10

Notes
For more dumbbell/barbell exercises for arms check out the bicep exercises and tricep
exercises sections of this site.

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