Welcome to the dumbbell-centric workout routine designed to help you achieve your fitness goals! \uD83D\uDCAA If you prefer to workout with dumbbells, this routine is perfect for you. Our program focuses on hypertrophy, allowing you to build muscle and gain strength, all while using only dumbbells. This workout is ideal for those who do not have access to a full gym or prefer working out at home. \uD83C\uDFE0\n\nOur schedule involves six days of workouts a week, including push, pull, and leg days, with Sunday as a rest day. \uD83D\uDCC6 By performing three sets for each exercise, with 90 seconds of rest in between each set, you can achieve progression with the routine. We recommend doing as many reps as possible, but no more than 12 reps per set. Don't forget to maintain the same number of reps per set for each side of the body for exercises that work individually. \uD83D\uDCAA\n\nTo advance the weights, once you can complete three sets of 12 reps, move up to the next available weight for the following workout. If you fail to make progress after two attempts, deload the weight for that exercise by two increments for the next workout and work your way back up. \uD83D\uDCC8\n\nSchedule 6 days a week: \uD83D\uDCC6 \nMonday: Push\nTuesday: Pull\nWednesday: Legs\nThursday: Push\nFriday: Pull\nSaturday: Legs\nSunday: Rest \uD83D\uDCA4\n\nSquats: \uD83C\uDFCB\uFE0F\nGoblet squats are likely to be the limiting factor in this routine. Once you reach your maximum dumbbell weight on this exercise, you may either move goblet squats to the end of leg day or replace them with Bulgarian split squats or pistol squats to continue advancing.\n\nRemember to start with lighter weights and focus on proper form to prevent injury and maximize your gains. Also, make sure to prioritize rest and recovery, as they are essential for progress and injury prevention. Finally, stay consistent and patient - progress takes time, but with dedication and hard work, you can achieve your fitness goals. Good luck and happy lifting! \uD83D\uDCAA\uD83D\uDE80

Dumbbell PPL

PUSH 👊

Dumbbell Bench Press

Incline Fly

Arnold Press

Seated Bench Extension

Pull 💪

Weighted Pull-Up

Barbell Bent Over Row

Dumbbell Reverse Fly

Shrug

Alternate Biceps Curl

Legs 🦵

Goblet Squat

Dumbbell Lunge

Dumbbell Single Leg Deadlift

Standing Calf Raise