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Dumbell Only Split Routine

Created by zoddy

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Summary

3 Workouts / 28 Exercises

4% Cardio / 96% Strength Training

Workout Program Description

My split routine for a three day workout using only dumbells and a bench.

It has an odd split, Monday/Tuesday/Thursday due to my other commitments on other nights (eg: Football training on Wednesday) - so feel free to modifiy the nights to suit.

If you have any feedback, I'd also like to hear it. Enjoy!

Workouts

Description

Zoddy's Triceps, Chest And Shoulders Workout (Monday)

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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View Workout Details

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Front Dumbbell Raise
2 sets: 8 reps, 8 reps
Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...

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Pushups - Hands Close Together
3 sets: 5 reps, 5 reps, 5 reps
Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your ...

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Arnold Dumbbell Press
2 sets: 8 reps, 8 reps
Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st...

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Tricep Kickbacks - Dumbbell
2 sets: 8 reps, 8 reps
Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...

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Shrugs - Dumbbell
2 sets: 10 reps, 10 reps
Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow...

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Tricep Extension - Dumbbell, Lying
2 sets: 10 reps, 10 reps
Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit...

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Bench Press - Dumbbell, Flat
2 sets: 8 reps, 8 reps
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...

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Flyes - Dumbbell, Flat
2 sets: 8 reps, 8 reps
Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo...

Missing Military Press
1 set: 10 reps
Dumbell Military Press

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Tricep Press - Dumbbell, Seated
1 set: 10 reps
Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....

There are other exercises for this workout, view them in the workout detail

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