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  1. #1
    Registered User brk1231's Avatar
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    Question Full Body at Home With Just Dumbbell

    As a person who has always applied split programs before, I created a program that I can do with dumbbells at home.
    I can spend 3 days a week at most. And doing workout at home makes me spend less time.
    Please write the sections that you think should be changed by yourself. The leg area is weak, so leg training is two times every day.

    WORKOUT A
    Dumbbell Squat
    Dumbbell Stiff Leg Deadlift
    Dumbbell Bench Press
    Dumbbell Fly
    Dumbbell Bent Over Row
    Dumbbell Shoulder Press
    Dumbbell Lying Supine Two Arm Triceps Extension
    Dumbbell Bicep Curl

    WORKOUT B
    Dumbbell Jumping Squat
    Kettlebell One Legged Deadlift
    Dumbbell Incline Bench Press
    Dumbbell One Arm Row
    Dumbbell Standing Palms In Press
    Dumbbell Shoulder Shrug
    Dumbbell Twisting Bench Press
    Dumbbell Alternate Bicep Curl

    WORKOUT C
    Dumbbell Walking Lunges
    Dumbbell Standing Calf Raise
    Dumbbell Bent Arm Pullover
    Dumbbell Bent Over Row
    Dumbbell Arnold Press
    Dumbbell Lateral Raise
    Dumbbell Seated Triceps Press
    Dumbbell Alternate Hammer Curl

    3x10 all workout

    Height: 178 Weight: 73
    Age: 35 Body Fat: 19%
    Arms: 35 Waist : 90
    Shoulder: 117 Hips: 96
    Thighs: 55
    Last edited by brk1231; 01-15-2020 at 04:20 AM.
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  2. #2
    Registered User air2fakie's Avatar
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    Originally Posted by brk1231 View Post
    The leg area is weak, so leg training is two times every day.
    I don't think you should do leg work (esp squats/DLs) twice a day. Might not have the strength improvement you're expecting.
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  3. #3
    Registered User brk1231's Avatar
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    Originally Posted by air2fakie View Post
    I don't think you should do leg work (esp squats/DLs) twice a day. Might not have the strength improvement you're expecting.
    Thanks for answer. Just one movement enough for strenght?
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