Workout Routine

Frankoman Dumbbell Only Split

by riwariwi

A dumbbell only workout for home or the gym that will pack on muscle mass. This routine was designed by Frankoman from team Muscle & Strength.

Main Goal: Build Muscle Training Level: Beginner Program Duration: 10 Weeks Days Per Week: 3 Days Time Per Workout: Monday and Wednesday 45 Mins, Friday 75 Mins Equipment: Dumbbells

Monday - Chest & Triceps

Wednesday - Back & Biceps

Friday - Legs (Quads, Harmstrings, Calves) and Shoulders

Link to Workout: https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Starting TM is 65% of 1RM.

Workouts

Monday - Chest & Triceps

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
55% 1RM
8
60 sec

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

bench press

4 sets

fly

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

fly

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

skull crushers

3 sets

triceps kickback

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

triceps kickback

3 sets

single arm triceps extension

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

single arm triceps extension

3 sets

Wednesday - Back & Biceps

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
80 sec
5
–
–
6
60 sec

single arm row

5 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec
5
–
–
6
60 sec

standing two-dumbbell bent over row

5 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec

pullovers

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated incline curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

hammer curl

2 sets

Friday - Legs & Shoulders

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

lunge

4 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

step-up

4 sets

dumbbell squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

dumbbell squat

4 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
80 sec
5
–
–
8
60 sec

Straight leg deadlift

5 sets

seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec

seated calf raise

2 sets

One-legged seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec

One-legged seated calf raise

2 sets

Standing dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Standing dumbbell shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

lateral raise

4 sets

Bent-over reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bent-over reverse fly

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

shrug

4 sets