**Frankoman's Dumbbell Workout** is a comprehensive 10-week program designed for daily lifters seeking to build strength and muscle using just dumbbells. With 50 training days packed with targeted exercises, this program emphasizes key movements like the Incline Bench Press, Chest Fly, and Deadlift, ensuring a balanced approach to upper and lower body development. Each workout is structured to progressively challenge your limits, helping you achieve your fitness goals with confidence and consistency. Get ready to transform your physique and elevate your training routine!

This is a reference to https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Since its better to be put into program to keep track.

Frankoman's Dumbell workoute

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Skull Crusher (Dumbbell)

Tricep Kickback

Overhead Extension (Dumbbell)

Single Arm Row (Dumbbell)

Bent Over Row (Barbell)

Pullover (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Lunge (Dumbbell)

Front Squat (Dumbbell)

Deadlift (Dumbbell)

Seated Calf Raise

Standing Calf Raise

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

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