3 Day Split Dumbbell Workout to Build Muscle!

Posted on September 6th, 2012 at 12:37 am by


So you have access to some dumbbells and want to know how to get in shape with them.  The good news is that dumbbells are the best way to build muscle.  Dumbbells offer you such wide ranging movements that there are so many exercises that you can do with them.

Dumbbells facilitate movements that are more natural for your muscles when compared to working out with barbells.  Also, more muscles come into play when working with dumbbells when compared to machines because you have to balance the weights in addition to performing the exercises with dumbbells.  On the other hand, machines isolate specific muscles.  Dumbbells provide maximum muscle fiber stimulation and brings more of your helper muscles in to play thereby making the exercises more difficult and unpredictable forcing your body to produce greater amounts of anabolic hormones to induce muscular hypertrophy.  If used in conjunction with bodyweight exercises the potential to build muscle is limitless.

Below I have created a 3 Day Split Dumbbell Workout.  You can choose the days that are most convenient for you.

Remember to spend time warming up before and cooling down after the workout. (Why Warming Up Before and Cooling Down After A Workout Is So Important).


    Sets Reps
Muscle   Groups


  Dumbbell Bench Press 3 10 – 12
  Dumbbell Flies 3 10 – 12
  Pushups 3 to exhaustion
  One Arm Dumbbell Row 3 10 – 12
  Bent Over Dumbbell Row 3 10 – 12
  Dumbbell Lying Row 3 10 – 12



    Sets Reps
Muscle   Groups


  One Arm Seated Dumbbell Extensions 3 10 – 12
  Dumbbell Triceps Kickback 3 10 – 12
  Dumbbell Alternate Curls 3 10 – 12
  Dumbbell Hammer Curls 3 10 – 12
  Dumbbell Front Raise 3 10 – 12
  Dumbbell Lateral Raise 3 10 – 12


    Sets Reps
Muscle   Group


  Dumbbell Squats 3 10 -12
  Dumbbell Lunges 3 10 – 12
  Dumbbell Calf Raises 3 15 – 20


You might want to shake things up now and then so I have created a master list of mostly dumbbell exercises from which you can choose from to shake up your workout routine.

Chest Shoulder Arms Legs Back
DB   Bench Press DB Military Press Lying DB Tricep Extension DB Squats One Arm DB Row
DB   Flies DB Lateral Raise Seated Tricep Press DB Lunges Bent Over DB Row
Pushups DB Front Raise Tricep pushups DB Stiff-Legged Deadlift DB Pullover
Incline   DB Bench Press Arnold Press DB Alternate Curls DB Calf raise DB Lying Row
Incline   Flies DB Shrugs DB Alternate Hammer Curls DB step up Chin Up
Decline   DB Bench Press Standing DB Press DB Bent Over Concentration Curls
Decline   Flies Bent Over Lateral Raise DB Concentration Curls
Dips Dumbbell Lying Lateral Raise DB Skull Crusher
  Dumbbell Upright Rows DB Tricep Kickback
  One Arm Seated DB Tricep Extension
  Cross Body Hammer Curl
  DB One Arm Wrist Curls
  Reverse Wrist Curls
  One Arm Overhead DB Extension

Have FUN!

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