Thanks for the content!!! 2. Dumbbell Split Squat 3 8 - 12 5. This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! You can also do close grip dumbbell floor press instead of incline press. //-->. You can add running in after your workouts or split your training into two sessions. The content of this field is kept private and will not be shown publicly. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout. The following workout is designed for those who only have access to a set of dumbbells. Hey Ellen - you can do dumbbell floor press instead: https://www.muscleandstrength.com/exercises/dumbbell-floor-press.html. Thanks! It took me less than a minute because I only had a few dumbbells, a kettlebell, and a weighted vest. vImage.src = 'https://www.muscleandstrength.com/store/js/extjs/resources/images/default/sizer/square.gif?e=' + encodeURIComponent(frm.Email.value) + '&n=' + encodeURIComponent(frm.cd_FIRSTNAME.value); Can I group 3 exercises and do their reps like completion of first 3 excercise ( all 3-4 sets ) then move to second group. As your shoulder starts to feel better, heres a link to some shoulder mobility and stability exercies: https://www.muscleandstrength.com/articles/6-crucial-shoulder-exercises, Hi. This is literally not dumbbell only.you need a bench for most of there. You may simply need to increase the volume. Is the rest period of 45 seconds between each Hey Dave - you can add in a few sets at the beginning of day 3 and day 5. If you have any questions about this 6 day dumbbell only workout program, please feel free to ask away in the comments section below! This is the final program in this particular series. Even pulling movements might put too much pressure on your shoulder joint. document.getElementById('body').appendChild(vImage); Focus on tempo and time under tension. I just finished this routine after 12 weeks and feeling a little stuck on what I should be seeking to do next. I would do those closer to the beginning of the workout since they're a compound movement. https://www.muscleandstrength.com/tools/bmr-calculator. If I workout the 5 days in a row can i take a 2 day rest.. You should feel as though you have just 1 more rep left in the tank upon completing each set. This workout can be run for an extended period of time. If you’re looking for a 4 day dumbbell only routine, try this one. I’ve progressed through the 3-4-6 day routines over the last year and have gained about 20lbs in lean muscle (165-185lbs). I assume the “regular dumbbell squats with your hands by your sides holding weight focuses a little more in the hamstrings and glutes? How many calories should I be aiming to be eating to gain muscle? Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. I’m trying to get toned and more mass in my muscles. var isError = false;