Day 1: Dumbbell Upper Body Workout

Exercise Sets Reps

1. Bent Over Dumbbell Row

4 8-10
https://exrx.net/WeightExercises/BackGeneral/SMBentOverRow

2. Dumbbell Bench Press

4 8-10
https://exrx.net/WeightExercises/PectoralSternal/SMBenchPress

3. Dumbbell Lateral Raise 3 8-12

4. Dumbbell Pullover 3 8-12

5. Dumbbell Bicep Curl

2 8-12
https://www.muscleandstrength.com/exercises/smith-machine-bicep-curl.html

6. Dumbbell Tricep Extension 2 8-12

7. Dumbbell Shrug
2 12-15
https://exrx.net/WeightExercises/TrapeziusUpper/SMShrug

Day 2: Dumbbell Lower Body Workout

Exercise Sets Reps

1. Goblet Squat
4 8-10
https://exrx.net/WeightExercises/Quadriceps/SMSquat

2. Dumbbell Stiff Leg Deadlift

4 8-10
https://exrx.net/WeightExercises/GluteusMaximus/SMDeadlift

3. Dumbbell Plie Squat 3 8-12

4. Dumbbell Hamstring Curl 3 8-12

5. Standing Dumbbell Calf Raise

3 8-12
https://exrx.net/WeightExercises/Gastrocnemius/SMStandingCalfRaise

6. Plank 3 20 Secs
Day 3: Dumbbell Upper Body Workout

Exercise Sets Reps

1. One Arm Dumbbell Row 4 8-10

2. Dumbbell Shoulder Press

4 8-10
https://exrx.net/WeightExercises/DeltoidAnterior/SMShoulderPress

3. Incline Dumbbell Bench Press

3 8-12
https://exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress

4. Chest Supported Dumbbell Row 3 8-12

5. Dumbbell Hammer Curl 2 8-12

6. Dumbbell Floor Press 2 8-12

7. Seated Dumbbell Shrug

2 12-15
https://exrx.net/WeightExercises/TrapeziusUpper/SMShrug

Day 4: Dumbbell Lower Body Workout

Exercise Sets Reps

1. Dumbbell Stiff Leg Deadlift

4 8-10
https://exrx.net/WeightExercises/GluteusMaximus/SMDeadlift

2. Dumbbell Rear Lunge

4 8-10
https://exrx.net/WeightExercises/Quadriceps/SMRearLunge

3. Dumbbell Hip Thrust 4 8-10

4. Dumbbell Split Squat

3 8-12
https://exrx.net/WeightExercises/Quadriceps/SMSplitSquat

5. Seated Dumbbell Calf Raise

3 8-12
https://exrx.net/WeightExercises/Soleus/SMSeatedCalfRaise

6. Planks 3 20 Secs
Smith Machine Exercises
Bench Press Chest https://exrx.net/WeightExercises/PectoralSternal/SMBenchPress
Shoulder Press Shoulder https://exrx.net/WeightExercises/DeltoidAnterior/SMShoulderPress
Shrug Shoulder https://exrx.net/WeightExercises/TrapeziusUpper/SMShrug
Squat Quads https://exrx.net/WeightExercises/Quadriceps/SMSquat
Bent Over Row Back https://exrx.net/WeightExercises/BackGeneral/SMBentOverRow
Standing leg Calf https://exrx.net/WeightExercises/Gastrocnemius/SMStandingCalfRaise
calf raise
Donkey calf Calf https://exrx.net/WeightExercises/Gastrocnemius/SMDonkeyCalfRaise
raise
Close grip Chest https://exrx.net/WeightExercises/Triceps/SMCloseGripBenchPress
bench press
Straight leg Hamstrings https://exrx.net/WeightExercises/Hamstrings/SMStrBackStrLegDeadlift
deadlift
Rear delt row Low back https://exrx.net/WeightExercises/DeltoidPosterior/SMRearDeltRow
Front Squat Quads https://exrx.net/WeightExercises/Quadriceps/SMFrontSquat
Incline bench Chest https://exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress
press
Good morning Hamstrings https://exrx.net/WeightExercises/Hamstrings/SMGoodMorning
Behind neck Triceps https://exrx.net/WeightExercises/DeltoidAnterior/SMBehindNeckPress
press
Straight back Glutes https://exrx.net/WeightExercises/GluteusMaximus/SMStrBackStiffLegDeadlift
stiff leg deadlift
Split squat Quads https://exrx.net/WeightExercises/Quadriceps/SMSplitSquat
Deadlift Back https://exrx.net/WeightExercises/ErectorSpinae/SMDeadlift
Seated calf Calf https://exrx.net/WeightExercises/Soleus/SMSeatedCalfRaise
raise
Rear lunge Quads https://exrx.net/WeightExercises/Quadriceps/SMRearLunge
Upright row Shoulder https://exrx.net/WeightExercises/DeltoidLateral/SMUprightRow
Decline bench Chest https://exrx.net/WeightExercises/PectoralSternal/SMDeclineBenchPress
press
Single leg squat Quads https://exrx.net/WeightExercises/Quadriceps/SMSingleLegSplitSquat
Hack Squats Quads https://exrx.net/WeightExercises/Quadriceps/SMHackSquat
Day 1: Upper body

1. Upper body horizontal push (Chest)

Choose one of the following exercises and perform 4 sets of 4-6 reps.

 Bench press https://exrx.net/WeightExercises/PectoralSternal/SMBenchPress

 Incline bench press https://exrx.net/WeightExercises/PectoralClavicular/SMInclineBenchPress

 Parallel bar dips

 Close grip bench press https://exrx.net/WeightExercises/Triceps/SMCloseGripBenchPress

 Dumbbell flat bench press

 Dumbbell incline bench press

2. Upper body horizontal pull (Back)

Choose one of the following exercises and perform 4 sets of 6-8 reps.

 Barbell rows (underhand or overhand) https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow

 Pendlay row

 1-arm dmbbell row https://exrx.net/WeightExercises/DeltoidLateral/DBOneArmUprightRow

 Cable row

 Machine row

3. Upper body vertical push

Choose one of the following exercises and perform 3-4 sets of 6-8 reps.

 Barbell shoulder press https://exrx.net/WeightExercises/DeltoidAnterior/SMShoulderPress

 Dumbbell shoulder press

 Arnold press https://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress

4. Upper body vertical pull

Choose one of the following exercises and perform 3-4 sets of 6-8 reps.

 Weighted chin ups https://exrx.net/WeightExercises/LatissimusDorsi/WtUnderhandChinup

 Weighted pull ups https://exrx.net/WeightExercises/LatissimusDorsi/WtPullup

 Lat pull downs https://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown

5. Triceps

Choose one of the following exercises and perform 2-3 sets of 8-10 reps

 Lying triceps extensions (dumbbell or barbell) https://exrx.net/WeightExercises/Triceps/BBLyingTriExt

 Overhead extension (dumbbell, barbell, or cable) https://exrx.net/WeightExercises/Triceps/DBTriExt

 Triceps push down (all variations) https://exrx.net/WeightExercises/Triceps/CBPushdown

6. Biceps
Choose one of the following exercises and perform 2-3 sets of 8-10 reps.

 Barbell curls (straight or EZ-bar) https://exrx.net/WeightExercises/Biceps/BBCurl

 Dumbbell curls

 Incline dumbbell curls https://exrx.net/WeightExercises/Biceps/DBInclineCurl

 Hammer curls https://exrx.net/WeightExercises/Brachioradialis/DBHammerCurl

 Zottman curls https://www.youtube.com/watch?v=OvM_JUl9pEA

Day 2: Lower body

1. Squat variation

Choose one of the following exercises and perform 4 sets of 4-6 reps.

 Back squat (regular bar, safety squat bar) https://exrx.net/WeightExercises/Quadriceps/SMSquat

 Front squat https://exrx.net/WeightExercises/Quadriceps/SMFrontSquat

 Box squat (regular bar, safety squat bar) https://exrx.net/WeightExercises/GluteusMaximus/BBBoxSquat

2. Knee flexion dominant

Choose one of the following exercises and perform 3-4 sets of 8-10 reps.

 Lunges (all variations) https://exrx.net/WeightExercises/Quadriceps/BBLunge

 Step-ups https://exrx.net/WeightExercises/Quadriceps/DBStepUp

 Bulgarian split squat https://www.youtube.com/watch?v=2C-uNgKwPLE

 Leg press

3. Hip extension dominant

Choose one of the following exercises and perform 3-4 sets of 8-10 reps

 Romanian deadlifts https://exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift

 Straight leg deadlifts https://exrx.net/WeightExercises/Hamstrings/SMStrBackStrLegDeadlift

 45-degree hyperextension https://exrx.net/WeightExercises/ErectorSpinae/BB45Hyperextension

 Reverse hyperextensions https://exrx.net/WeightExercises/GluteusMaximus/BWReverseHyperextension

 Pull-troughs

 Hip thrust (all variations) https://exrx.net/WeightExercises/GluteusMaximus/BBHipThrust

 Glute ham raises

 Good mornings https://exrx.net/WeightExercises/Hamstrings/SMGoodMorning

4. Calves

Choose one of the following exercises and perform 2-3 sets of 8-10 reps
  Standing calf raises https://exrx.net/WeightExercises/Gastrocnemius/SMStandingCalfRaise

 Seated calf raises https://exrx.net/WeightExercises/Soleus/SMSeatedCalfRaise

5. Abs

Choose one of the following exercises and perform 2-3 sets of 8-10 reps

 Cable crunches https://exrx.net/WeightExercises/RectusAbdominis/CBSeatedCrunch

 (Hanging) leg raises https://exrx.net/WeightExercises/HipFlexors/BWHangingLegRaise

 Weighted Swiss ball crunches

Day 3: Upper body

1. Upper body vertical push

Choose one of the following exercises and perform 4 sets of 4-6 reps

 Barbell shoulder press https://exrx.net/WeightExercises/DeltoidAnterior/SMShoulderPress

 Dumbbell shoulder press

 Arnold press https://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress

2. Upper body vertical pull

Choose one of the following exercises and perform 4 sets of 4-6 reps

 Weighted chin ups

 Weighted pull ups

 Lat pull downs (all variations)

3. Upper body horizontal push

Choose one of the following exercises and perform 3-4 sets of 6-8 reps

 Bench press

 Incline bench press

 Parallel bar dips

 Close grip bench press

 Dumbbell flat bench press

 Dumbbell incline bench press

 Machine chest press

4. Upper body horizontal pull

Choose one of the following exercises and perform 3-4 sets of 6-8 reps

 Barbell rows (underhand or overhand)

  Pendlay row

 1-arm dumbbell row

 Cable row

 Machine row

5. Triceps

Choose one of the following exercises and perform 2-3 sets of 8-10 reps

 Lying triceps extensions (dumbbell or barbell)

 Overhead extension (dumbbell, barbell, or cable)

 Triceps push down (all variations)

6. Biceps

Choose one of the following exercises and perform 2-3 sets of 8-10 reps

 Barbell curls (straight or EZ-bar)

 Dumbbell curls

 Incline dumbbell curl

 Hammer curls

 Zottman curls

Day 4: Lower body

1. Deadlift variation

Choose one of the following exercises and perform 4 sets of 4-6 reps

 Conventional deadlift https://exrx.net/WeightExercises/ErectorSpinae/SMDeadlift

 Sumo deadlift https://exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift

 Trap bar deadlift

 Rack pulls https://exrx.net/WeightExercises/ErectorSpinae/BBRackPull

 Deficit deadlift https://exrx.net/WeightExercises/ErectorSpinae/BBDeficitDeadlift

2. Knee flexion dominant

Choose one of the following exercises and perform 3 sets of 8-10 reps

 Lunges (all variations)

 Step-ups

 Bulgarian split squat

 Leg press
3. Hip extension dominant

Choose one of the following exercises and perform 3 sets of 8-10 reps

 Romanian deadlifts / straight leg deadlifts

 45-degree hyperextension

 Reverse hyperextensions

 Pull-throughs 

 Hip thrust (all variations)

 Glute ham raises

 Good mornings

4. Calves

Choose one of the following exercises and perform 3 sets of 8-10 reps \

 Standing calf raises

 Seated calf raises

5. Abs

Choose one of the following exercises and perform 3 sets of 8-10 reps

 Cable crunches

 Hanging leg raises

 Weighted Swiss ball crunches