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DUMBBELL & BARBELL MASS WORKOUT
Looking to add muscle mass? Using only
dumbbells and barbells, this workout hits each
muscle group hard once a week over a 5 day
schedule.
Link to Workout: https://www.muscleandstrength.com/
Main Goal: Build Muscle
Training Level: Intermediate
Program Duration: 8 Weeks
Days Per Week: 5 Days
Time Per Workout: 65 Mins
Equipment: Barbell, Bodyweight,
Dumbbells
Author: Team Muscle & Strength
workouts/dumbbell-barbell-mass-workout.html
Monday - Shoulders
Exercise
Sets
Reps
Military Press
4
10 - 14
Seated Dumbbell Press
4
8
Dumbbell Front Raise
3
8 - 10
Dumbbell Lateral Raise
5
12, 10, 8, 8, 6
Dumbbell Reverse Fly
3
10
Sets
Reps
Wide Grip Pull Up
7
12 down to 6
Bent Over Barbell Row
4
12
One Arm Dumbbell Row
3
10
Deadlifts
4
10
Dumbbell Shrugs
4
8 - 12
Shoulders
Tuesday - Back
Exercise
Back
Wednesday - Chest, Triceps, & Abs
Exercise
Sets
Reps
Barbell Bench Press
4
8
Incline Dumbbell Bench Press
4
10
Decline Dumbbell Bench Press
3
8
Dumbbell Flys
4
12
Chest Dip
4
MAX (weighted)
Close Grip Bench Press
5
5
Tricep Kickback
3
12 - 15 light
One Arm Dumbbell Extension
3
8 - 10
Lying Tricep Extension
4
12 strict
4
MAX
Sets
Reps
Standing Barbell Curl
4
8
Preacher Curl
4
8
Standing Hammer Curl
4
10
Concentration Curl
3
12
Reverse Barbell Curl
3
7-8
Sets
Reps
Dumbbell Lunge
4
5 each leg
Squat
6
10
Stiff Leg Deadlifts
4
10
Standing Calf Raise
8
15 - 20
Chest
Triceps
Abs
Decline Sit Ups
Thursday - Biceps
Exercise
Biceps
Friday - Legs
Exercise
Legs
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