
Tired of looking for a dumbbell only routine to work out at home with? Don't want to buy any expensive equipment? Then here is a workout for you! All you need is an adjustable bench and some dumbbells. This is beginner - intermediate. If you have a pullup bar I highly suggest adding chinups or wide grip pullups to back day!
Day 1
Chest and Triceps


Sets: 4 Reps: 12,10,10,8


Sets: 4 Reps: 12,10,10,8


Sets: 3 Reps: 12


Sets: 3 Reps: 12


Sets: 3 Reps: 12
Day 2 - rest day
Description is empty
No exercises
Day 3
back and Biceps


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


Sets: 3 Reps: 10


Sets: 2 Reps: 12,10


Sets: 3 Reps: 10


Sets: 2 Reps: 10
Day 4 - rest day
Description is empty
No exercises
Day 5
Legs and Shoulders


Sets: 4 Reps: 12,10,10,8


Sets: 4 Reps: 12,10,10,8


Sets: 4 Reps: 12,10,10,8


Sets: 4 Reps: 12,10,10,8


Sets: 2 Reps: 12,10


Sets: 4 Reps: 12,10,10,8


Sets: 3 Reps: 12,10,10


Sets: 3 Reps: 12,10,10


Sets: 4 Reps: 12,10,10,8
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises