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Workout Questions - Weekly Dumbbell Workout Plan

Workout Question:
I am looking for a dumbbell only routine and need to know how to group them into a weekly workout plan. Can you help?

Workout Answer:
The "Push/Pull" method is a great training routine I like to recommend. With the "Push/Pull" method, you're basically pushing on one day and pulling on the next which is a nice way to split up your muscle groups over the course of a week. Here is a sample dumbbell workout routine:

MONDAY (CHEST)

• Flat Bench Dumbbell Press (3 or 4 sets of 10-12 reps)
  
  
• Incline Bench Dumbbell Press (3 or 4 sets of 8-10 reps)
  
  
  
  

TUESDAY (BACK)

• Single Arm Dumbbell Rows (3 or 4 sets of 12 reps)
  
  
• Two Arm Dumbbell Rows (3 or 4 sets of 10-12 reps)
  
  
  

WEDNESDAY (LEGS)

• Dumbbell Lunges (3-4 sets of 12, 10, 8, 6 reps)
  
  
• Dumbbell Squats (3-4 sets of 12 reps)

supersetted with

• Dumbbell Barbell Good Mornings (3-4 sets of 10-12 reps)
  
  
• Dumbbell Calf Raises (3-4 sets of 20 reps)
  

THURSDAY (TRICEPS)

• Dumbbell Extensions (3 or 4 sets of 12 reps)
  
  

• Standing Single Arm Dumbbell Extensions (3 or 4 sets of 12 reps)
  
  
  

FRIDAY (BICEPS)

• Seated Dumbbell Curls (3 or 4 sets of 8-10 reps)

• Dumbbell Concentration Curls (3 or 4 sets of 8-10 reps)
  

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