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In this article, I will discuss how you can set up different bodybuilding training routines at home by using just a weight bench with a good leg extension/leg curl attachment and a pair of adjustable dumbbells.

There are many ways that you can implement a body sculpting or bodybuilding routine using this limited equipment. Below are a few examples of how this could easily be accomplished:

Body Sculpting Routine

Goal: This bodybuilding routine is designed for toning and fat loss. However, it also makes for a great beginner’s bodybuilding training routine as well for those who are just getting started.

3 Days A Week Full Body Training Routine

  • 75 Degree Incline Dumbbell Bench Press
  • Dumbbell Bench Press
  • One Arm Rows
  • Dumbbell Pullovers
  • Bent Over Lateral Raises
  • Dumbbell Upright Rows
  • Dumbbell Curls
  • Overhead Triceps Extensions
  • Dumbbell Squats
  • Lunges (press with ball of foot)
  • Stiff Legged Deadlifts
  • Dumbbell Calf Raises

Instructions:

  • Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
  • Perform cardiovascular exercise for 20-30 minutes on the days off along with 4 sets of Leg Raises and Crunches for 15-25 reps.

An Advanced Bodysculpting Routine Using Supersets

Perform this routine 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of cardiovascular exercise first thing in the morning on the rest days. This routine is great for anyone interested in getting toned quickly with minimum time in the gym.

This routine is performed using tri-sets; that is doing three exercises one after the other with no rest and then resting 1 minute.

Day 1 – Chest, Back, Shoulders, and Lower Abs

Tri Set 1:

  • 75 Degree Incline Dumbbell Press
  • One Arm Dumbbell Rows
  • Flat Dumbbell Press

    Tri Set 2:

  • Two Arm Dumbbell Rows (Palms facing down)
  • 45 Degree Incline Dumbbell Press
  • Two Arm Dumbbell Rows (Palms facing up)

    Tri Set 3:

  • Bent Over Lateral Raises
  • Dumbbell Upright Rows
  • Leg Raises

Day 2 – Biceps, Triceps, Upper Abs, and Legs 

Tri Set 1:

  • Dumbbell Curls
  • Overhead Dumbbell Triceps Extensions
  • Crunches

    Tri Set 2:

  • Incline Dumbbell Curls
  • Lying Dumbbell Triceps Extensions
  • Lunges

    Tri Set 3:

  • Dumbbell Squats
  • Stiff Legged Dead lifts
  • Dumbbell Calf Raises

Instructions:

Do 2-4 sets per exercise of 10-15 reps. After the first tri set is done 2-4 times go on to the second tri set and so on.

 

Two Day Split Routine

Chest, Back, Biceps, Triceps

  • 75 Degree Incline Press
  • Flat Dumbbell Press
  • Incline Flyes
  • One Arm Rows
  • Two Arm Rows (Palms facing down)
  • Two Arm Rows (Palms facing up)
  • Dumbell Curl
  • Incline Curls
  • Overhead Triceps Extensions
  • Lying Tri Ext

Upper Legs, Calves, Abs, Shoulders

  • Squats
  • Lunges
  • Leg Extensions
  • Stiff Legged Deadlifts
  • Leg Curls
  • Calf Raises
  • Leg Raises & Crunch superset
  • Bent Over Lateral Raises
  • Lateral Raises
  • Dumbbell Shoulder Press

Instructions:

Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.

There Are Many Ways To Implement This Routine

  1. You can do it three times a week by alternating Upper and lower with 20-30 minutes of aerobics in the days in between (as in the Body for Life book).
  2. Another way to do it is four times a week (e.g. Mondays/Thursdays: Day 1, Tuesdays and Fridays: Day 2; Aerobics on the days off=20-30 min).
  3. If you have alot of motivation and good recuperative capabilities then you may wish to do it 6 times a week by alternating Days 1 & 2. If you were to choose this option and still wish to include aerobic activity, then just limit aerobics to 3 sessions of 20 minutes first thing in the morning on an empty stomach.

6 Day A Week Advanced Bodybuilding Routine

Day 1 – Shoulders and Arms

    Triset:

  • Dumbbell Shoulder Press
  • Dumbbell Curls
  • Overhead Triceps Extensions

    Giant set:

  • Dumbbell Upright Rows
  • Lying Triceps Extensions
  • Overhead Triceps Extensions
  • Incline Curls

    Triset:

  • Lateral Raise
  • Hammer Curls
  • Bent Over Lateral Raises

    Superset:

  • Concentration Curls
  • Triceps Kickbacks

Day 2 – Legs and Abs

    Triset:

  • Lunges
  • Leg Curls
  • Dumbbell Squats

    Superset:

  • Leg Extensions
  • Stiff Legged Deadlifts

    Superset:

  • Dumbbell Calf Raises
  • One Legged Dumbbell Calf Raises

    Triset:

  • Sit Ups
  • Leg Raise & Crunch
  • Knee Ins

Day 3 – Chest & Back

    Triset:

  • 75 Incline Dumbbell Press
  • One Arm Dumbbell Rows
  • Incline Flyes

    Triset:

  • Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
  • 45 Incline Dumbbell Bench Press
  • Dumbbell Pullovers

    Superset:

  • Flat Dumbbell Bench Press
  • Two Arm Dumbbell Rows (Palms Down)

Instructions:

For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more: 15-25 reps) on Day 1, and 4 sets per exercise on Days 2 and 3. Rest only 1 minute in between sets.

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Filed under: Bodybuilding Routines