Dumbbell & Barbell Mass Workout

Type: Split
Level: Intermediate
Days per week: 5 days
Sex: Male & Female

Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. If you need help using the workout visit our forum and ask. Good luck.

Day 1


Seated barbell military press

Sets: 4 Reps: 10-14

Dumbbell shoulder press

Sets: 4 Reps: 8

Front dumbbell raise

Sets: 3 Reps: 8-10

Side lateral raise

Sets: 5 Reps: 12,10,8,8,6

Day 2



Sets: 7 Reps: 12 down to 6

Bent over barbell row

Sets: 4 Reps: 12

One-arm dumbbell row

Sets: 3 Reps: 10

Barbell deadlift

Sets: 4 Reps: 10

Dumbbell shrug

Sets: 4 Reps: 8-12

Day 3

Chest, Triceps and Abs

Incline dumbbell press

Sets: 4 Reps: 10

Dumbbell flyes

Sets: 4 Reps: 12

Dips - chest version

Sets: 4 Reps: MAX (weighted)

Tricep dumbbell kickback

Sets: 3 Reps: 12-15 light

Decline crunch

Sets: 4 Reps: MAX

Day 4


Barbell curl

Sets: 4 Reps: 8

Preacher curl

Sets: 4 Reps: 8

Hammer curls

Sets: 4 Reps: 10

Concentration curls

Sets: 3 Reps: 12

Day 5


Dumbbell rear lunge

Sets: 4 Reps: 5 each leg

Barbell squat

Sets: 6 Reps: 10

Romanian deadlift

Sets: 4 Reps: 10

Standing dumbbell calf raise

Sets: 8 Reps: 15-20

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises