12 Week Dumbbell Workout Plan - The Fitness Phantom



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12 Week Dumbbell Workout Plan

Created by: Murshid Akram Check out article for more info

Week- 1, 5, 9 Week- 2, 6, 10 Week- 3, 7, 11 Week- 4, 8, 12 Total Training Period Difficulty level Equipment Require Training Goal Duration of each session PDF of This Workout Plan Recommended Supplements

Summary

Push/Pull/legs (PPL) Upper/Lower split Full Body Muscle Group Split 12 Weeks Beginner to Intermediate Dumbbells and a flexible bench Strength and Muscle Building 45 to 60 minutes At the Bottom Whey Protein Powder

Additional Information:

? Who can follow this program: This program is suitable for all fitness enthusiasts, from male and female to beginners and intermediates.

? Rest between sets: 1 to 2 minutes is the optimum rest between sets. Take shorter rest during the unilateral exercises, for example, during the one-arm dumbbell row, side bend, and single-arm overhead tricep extension.

? Load: You can lift as heavy dumbbells as you like as long as you perform the suggested sets and reps with the correct form.

? Warm-up exercises: It's good to warm up for at least five minutes before doing the main exercises. Doing warm-ups helps increase your blood flow and your performance and minimize the risk of injuries. You can do multiple exercises, such as jumping jacks, burpees, high knees, squat jumps, and mountain climbing, to get your heart pumped.

Related: The Ultimate 72 Days Dumbbell Training (Workout at Your Own Pace)

The Best 12 Week Dumbbell Workout Plan to Build Muscles

Week 1 ? Push/Pull/Leg-core

Monday Day 1: Dumbbell Push Workout

Push Workout

Muscles

Reps

Flat DB Bench Press

Chest

12 x 3

Incline DB Bench Press

Chest

10 x 3

Overhead Press

Shoulder

12 x 3

DB Side Lateral Raises

Shoulder

10 x 3

Rear Delt Dumbbell Fly Overhead Tricep Extension

Shoulder Tricep

10 x 3 10 x 3

Wednesday Day 2: Dumbbell Pull Workout

Exercise Dumbbell Bent-Over Row

Muscles Back

Reps 12 x 3

One-Arm DB Rowing

Back

10 x 3

Dumbbell Face Pull

Back

10 x 3

Alternate Bicep curl

Bicep

10 x 3

Alternate Hammer Curl

Bicep

10 x 3

Palm up Wrist Curl

Forearm

10 x 3

Friday Day 3: Dumbbell Leg and Core Workout

Exercise

Muscles

Reps

Dumbbell Squat

Quad

12 x 3

Dumbbell Leg Extension Prone Lying DB Leg Curl

Quad Hamstring

10 x 3 10 x 3

Dumbbell Glute Bridge

Glute

10 x 2

Dumbbell Calf Raises

Calves

10 x 3

DB Side Band

Core

Straight Arm Crunches

Core

10 x 2 10 x 2

Dumbbell Russian Twist

Core

10 x 2

Dumbbell Side Plank

Core

10 x 2

Rest 2-min 2-min 2-min 1-min 1-min 1-min

Rest 2-min 90-sec 90-sec 90-sec 90-sec 1-min

Rest 2-min 90-sec 2-min 90-sec 90-sec 30-sec 30-sec 30-sec 30-sec

Week 2 (Upper/lower split)

Monday- Upper Body Workout

Exercises

Muscles

Reps

Rest

Flat DB Bench Press Incline DB Bench Press

Chest Chest

Dumbbell Pullover

Chest

Dumbbell Arnold Press

Front Delt

Dumbbell Lateral Raise Seated Rear Delt Fly

Side Delt Rear Delt

One-arm Tricep Extension Triceps

Tuesday- Lower Body Workout

Exercises

Muscles

12 x 3 10 x 3 10 x 2 10 x 3 10 x 3 10 x 3 10 x 2

Reps

Dumbbell Front Lunges

Quads

10 x 3

Dumbbell Squat Romanian Deadlift

Quads Hamstring

12 x 4 10 x 3

Prone Lying DB Leg Curl

Hamstrings

10 x 3

Dumbbell Glute Bridge Dumbbell Calf Raises

Glute Calves

10 x 2 10 x 3

Thursday- Upper Body Workout

Exercises

Muscles

Reps

Dumbbell Bent-Over Row Back

12 x 3

One-arm Dumbbell Row

Back

10 x 3

Dumbbell Seal Row Alternate Dumbbell Curl

Back Biceps

10 x 3 10 x 3

Incline Dumbbell Curl

Biceps

10 x 3

Standing Side Bend Dumbbell Side Plank

Oblique Oblique

10 x 2 30-sec/Side

Friday- Lower Body

Exercises

Muscles Worked

Dumbbell Deadlift

Lower Body

Dumbbell Sumo Squat

Quad

Dumbbell Step-up

Lower Body

Lying Leg Curl

Hamstring

Dumbbell Hip Thrust

Glutes

Dumbbell Superman

Lower Back

Dumbbell Calf Raises

Calves

Reps 8 x 3 12 x 3 10 x 3 10 x 3 10 x 3 10 x 2 10 x 3

2-min 2-min 90-sec 2-min 90-sec 90-sec 90-sec

Rest

2-min

2-min 2-min 90-sec 90-sec 90-sec

Sets 2-min 1-min 1-min 1-min 2-min 30-sec 30-sec

Rest 2-min 2-min 1-min 1-min 1-min 1-min 1-min

Week 3 (Full Body workout)

Monday

Exercise Dumbbell Squat Flat Dumbbell Bench Press Dumbbell Overhead Press Dumbbell Lateral Raises Dumbbell French Press Dumbbell Leg Curl Dumbbell Side Bend

Muscles Quad Chest Shoulder Shoulder Triceps Hamstring Oblique

Reps 12 x 3 12 x 3 12 x 3 10 x 3 10 x 3 10 x 3 10 x 2

Reps 2-min 2-min 2-min 90-sec 90-sec 90-sec 30-sec

Tuesday

Exercise Dumbbell Deadlift Incline DB I-Y-T Raises DB Bent-Over Row Dumbbell Pullover Standing Dumbbell Curl Hammer curl Dumbbell Glute Bridge

Muscles Full Body Back, Shoulder Back Chest, Lats Biceps Biceps Glute

Reps 8 x 3 8 x 3 10 x 3 10 x 3 10 x 3 10 x 3 10 x 2

Thursday

Exercises Dumbbell Front Lunges Incline DB Bench press Dumbbell Front Raise Dumbbell Upright Row One-arm Tricep Extension One-arm Dumbbell Rowing Concentration Curl

Friday

Exercises Dumbbell Squat Seated DB IYT Raise DB Bent-Over Row Dumbbell RDL DB Calves Raises Dumbbell Crunches Dumbbell Side Bend Dumbbell Side Plank

Muscles

Legs

Chest Shoulder Shoulder

Triceps

Back

Biceps

Muscles Chest Triceps Triceps Triceps Glutes Abs Oblique Oblique

Reps

10 x 2

12 x 3 10 x 3 10 x 2

10 x 3

10 x 3

10 x 3

Reps 12 x 3 8 x 3 10 x 3 10 x 3 10 x 3 10 x 2 10 x 2 10 x 3

Rest 2-min 2-min 90-sec 90-sec 90-sec 90-sec 60-sec

Rest

90-sec

90-sec 90-sec 90-sec

90-sec

60-sec

90-sec

Sets 2-min 2-min 90-sec 90-sec 60-sec 60-sec 60-sec 60-sec

Week 4 ? Muscle Group Split (Bro Split)

? Monday ? Chest ? Tuesday ? Back ? Wednesday ? Legs ? Thursday ? Shoulders ? Friday ? Arms ? Saturday ? Core ? Sunday ? OFF

Monday ? Chest

Exercises Flat Dumbbell Bench Press

Reps 12 x 4

Rest 2-min

Incline Dumbbell Bench Press 10 x 3

Dumbbell Fly

10 x 3

Dumbbell Upward Fly

10 x 3

Dumbbell Pullover

10 x 3

Tuesday ? Back

Exercises

Reps

Dumbbell I-Y-T Raises

8 x 3

Dumbbell Bent-Over Row

12 x 3

One-Arm Dumbbell Rowing

10 x 3

Decline Dumbbell Pullover Dumbbell Seal Row

10 x 3 10 x 3

Dumbbell Superman

8 x 3

Wednesday ? Legs

Exercises Dumbbell Lunges

Reps 10 x 3

Dumbbell Front Squat

12 x 3

Dumbbell Step-up

10 x 3

Dumbbell RDL

10 x 3

Dumbbell Leg Curl Dumbbell Hip Thrust

10 x 3 10 x 2

Dumbbell Calf Raises

10 x 3

Thursday ? Shoulders

Exercises

Reps

Dumbbell Arnold Press Alternate Front Raise

12 x 3 10 x 3

Dumbbell Lateral Raise

10 x 4

Bent-over Rear Delt Fly Dumbbell Facepull

10 x 3 10 x 3

Dumbbell Shrug

10 x 3

Friday ? Arms

Exercises

Reps

Crush Grip Pushup Incline DB French Press

10 x 3 10 x 3

One-arm Triceps extension

10 x 3

Triceps Kickback

10 x 2

Alternate Biceps Curl Incline Dumbbell Curl

10 x 3 10 x 3

Alternate Hammer Curl

10 x 3

Concentration Curl

10 x 3

Saturday ? Core

Exercise Dumbbell Crunches

Reps 10 x 3

DB Side Bend

10 x 3

Dumbbell Leg Raises

10 x 3

Russian Twist Dumbbell Side Plank

10 x 3 10 x 3

Dumbbell Hollow Body

10 x 3

2-min 90-sec 90-sec 90-sec

Rest 2-min 90-sec 1-min 90-sec 90-sec 1-min

Rest 1-min 1-min 1-min 1-min 1-min 1-min 1-min

Rest 2-min 2-min 2-min 1-min 1-min 1-min

Rest 2-min 90-sec 1-min 1-min 90-sec 90-sec 60-sec 90-sec

Rest 30-sec 30-sec 30-sec 30-sec 30-sec 30-sec

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