The Dumbbell Weightlifting Routine

November 18, 2009 by Shaun
Filed under Bugs Workout Routines

This is a dumbbell routine that you can use if you ONLY have dumbbells to workout with. This coincides with my review of the Powerblocks which you can see here.

Monday -- chest and triceps

flat bench dumbbell press -- 4 sets
incline bench dumbbell press -- 3 sets
flat bench flyes -- 2 sets

skull crushers -- 3 sets
single arm overhead extensions -- 3 sets

Tuesday -- legs

squats -- 4 sets
lunges -- 3 sets
stiff legged deadlifts -- 4 sets
standing calf raises -- 4 sets

Wednesday -- off

Thursday -- shoulders and traps

seated dumbbell press -- 4 sets
single arm lateral raises -- 3 sets
shrugs -- 4 sets

Friday -- back and biceps

deadlifts -- 4 sets
bent over rows -- 4 sets
single arm bent over rows -- 2 sets

standing dumbbell curls -- 3 sets
preacher curls -- 2 sets

Now you don’t have to perform this dumbbell routine if you don’t want to. But it does happen to be a really effective weightlifting routine if dumbbells are the only piece of workout gear that you have access to.