# Frankoman Dumbbell Split

A dumbbell-only 3-day workout for home or gym that will pack on muscle mass.

## Chest & Triceps

Bench Press · Dumbbell Fly (Incline) · Press (Arnold) · Triceps Press (Seated)

### Workout

- 4 × 8-12 Bench Press (Incline) - Dumbbell
- 4 × 8-12 Bench Press - Dumbbell
- 3 × 8-12 Fly - Dumbbell
- 3 × 8-12 Skullcrusher - EZ Curl Bar
- 3 × 8-12 Triceps Kickback - Dumbbell
- 3 × 8-12 Triceps Extension (Single-Arm) - Dumbbell


## Back & Biceps

Pull-Up · Row (Bent-Over) · Flyes (Reverse) · Shrug · Bicep Curl

### Workout

- 4 × 8-12 Row (Single-Arm) - Dumbbell
- 4 × 8-12 Row (Bent-Over) - Dumbbell
- 2 × 8-12 Pullover (Bent-Arm) - Dumbbell
- 3 × 8-12 Bicep Curl - Dumbbell
- 3 × 8-12 Bicep Curl (Incline) - Dumbbell
- 2 × 8-12 Bicep Curl (Hammer, Cross-Body) - Dumbbell


## Legs & Shoulders

Squat (Goblet) · Lunge · Deadlift (Single-Leg) · Calf Raise

### Workout

- 4 × 8-12 Lunge - Dumbbell
- 3 × 8-12 Step-Up - Dumbbell
- 4 × 8-12 Squat - Dumbbell
- 4 × 8-12 Deadlift (Stiff-Legged) - Dumbbell
- 2 × 8-12 Calf Raise (Seated) - Barbell
- 2 × 8-12 Calf Raise - Dumbbell
- 4 × 8-12 Shoulder Press (Standing) - Dumbbell
- 3 × 8-12 Lateral Raise - Dumbbell
- 3 × 8-12 Flyes (Reverse) - Dumbbell
- 4 × 8-12 Shrug - Dumbbell