Workout Routine

Dumbbell FBW

by lukkal

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

bench press

4 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Straight leg deadlift

4 sets

standing overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

standing overhead press

4 sets

single arm row L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
80 sec
2
–
–
16
80 sec
3
–
–
16
80 sec
4
–
–
16
80 sec

single arm row L/R

4 sets

single arm triceps extension L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
80 sec
2
–
–
24
80 sec
3
–
–
24
80 sec

single arm triceps extension L/R

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

curl

3 sets

Workout 2

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

fly

4 sets

Sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Sumo deadlift

4 sets

Side laterals to front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Side laterals to front raise

4 sets

Straight-Arm pull-over

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Straight-Arm pull-over

4 sets

triceps kickback L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
80 sec
2
–
–
24
80 sec
3
–
–
24
80 sec

triceps kickback L/R

3 sets

Alternate hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Alternate hammer curl

3 sets

Workout 3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

incline bench press

4 sets

Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Deadlift

4 sets

Arnold press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

Arnold press

4 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

standing two-dumbbell bent over row

4 sets

Standing triceps press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec

Standing triceps press

3 sets

concentration curl L/R

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
80 sec
2
–
–
24
80 sec
3
–
–
24
80 sec

concentration curl L/R

3 sets