The 18-Minute Home Dumbbell Workout!
From The Bodybuilding.com Workout Database

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY


Workout #1



Workout #2



Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE
Set #1
Set #2
Set #3
Bench Presses With Dumbbells - 8-10 Reps   
Incline Presses With Dumbbells - 10-12 Reps   
Seated Dumbbell Presses - 6-10 Reps   
Seated Dumbbell Presses - 8-10 Reps   
Lateral Dumbbell Raises - 8-12 Reps   
Alternate Dumbbell Curls - 8-12 Reps   

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Bench Presses With Dumbbells - 6-8 Reps   
Incline Presses With Dumbbells - 6-8 Reps   
Seated Dumbbell Presses - 6-8 Reps   
One-Arm Dumbbell Rows - 8-10 Reps   
Lateral Dumbbell Raises - 6-8 Reps   
Alternate Dumbbell Curls - 8-12 Reps   

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