Home / Dumbbell Workouts / Home Dumbbell Workout Program

Dumbbell Workout Program
For Building Muscle Fast

With just a simple set of dumbbells you can get an awesome workout hitting all major muscle groups with a single piece of equipment.

This workout can be done at home or at the gym and the only equipment that you need is a set of dumbbells and a bench. This workout is based on 3 training sessions per week.

There are many ways you could split the workout up into your week. Mondays, wednesdays and fridays are good days to train because it gives you a days rest in between and also the weekend off to recover. Ultimately its up to you how you want to split your training up.

Day 1 Chest / Triceps

Day 2 Back / Biceps

Day 3 Legs / Shoulders

Over the course of the week you would have trained the entire body and stimulated muscles in all major areas.

The Exercises

Day 1
Incline Bench Press
Flat Bench Press
Over Head Triceps Extensions
Bench Dips

Day 2
Bent Over Rows
One Arm Dumbbell Rows
Incline Dumbbell Curl
Hammer Curls

Day 3
Dumbbell Squats
Deadlifts
Shoulder Press
Laterals

You should perform 4 sets of 8-12 reps for each exercise using a tempo of 301. 3 seconds to lower the weight and 1 second to raise it.

After 6 weeks of doing this workout you should notice a massive improvement in muscle size and strength. You can then change the routine slightly.

In order to grow, your muscles need the right amount of nutrients and nutrition is the key to muscle building success.

In the below video from the Live Large series by Vince Delmonte he explains some great nutrition strategies for building muscle mass.

www.Muscle-Building-Coach.com

You can watch the other videos in the Live Large Series below. Each on is packed with training and nutrition tips to help you build, muscle burn fat and get the body that you want.

Live Large Episode 1
Live Large Episode 2
Live Large Episode 3
Live Large Episode 4
Live Large Episode 5
Live Large Episode 6
Live Large Episode 7
Live Large Episode 8
Live Large Episode 9
Live Large Episode 10

Each link will take you straight to the video to watch online.

Lean How To Build Muscle Fast!

You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.

How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting!
Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.