# Bigger Leaner Stronger

## Workout Routine

Dumbbell Bench Press Warm-up · Dumbbell Bench Press · Incline Dumbbell Bench Press · Dumbbell Fly · Dumbbell Lying Triceps Extension · Dumbbell Deadlift Warm-up · Dumbbell Deadlift · One-arm Dumbbell Row · Chin-Up · Standing Dumbbell Calf Raise · Seated Dumbbell Press Warm-up · Seated Dumbbell Press · Dumbbell Side Lateral Raise · Dumbbell Rear Lateral Raise · Lying Leg Raise · Goblet Squat Warm-up · Goblet Squat · Dumbbell Lunge · Nordic Hamstring Curl · Standing Dumbbell Calf Raise

### Push

- 1 × 4-6 Dumbbell Bench Press Warm-up
- 3 × 4-6 Dumbbell Bench Press
- 3 × 4-6 Incline Dumbbell Bench Press
- 3 × 8-10 Dumbbell Fly
- 3 × 4-6 Dumbbell Lying Triceps Extension

### Pull and Calves

- 1 × 4-6 Dumbbell Deadlift Warm-up
- 3 × 4-6 Dumbbell Deadlift
- 3 × 4-6 One-arm Dumbbell Row
- 3 × 4-6 Chin-Up
- 3 × 8-10 Standing Dumbbell Calf Raise

### Upper Body and Core

- 1 × 4-6 Seated Dumbbell Press Warm-up
- 3 × 4-6 Seated Dumbbell Press
- 3 × 8-10 Dumbbell Side Lateral Raise
- 3 × 8-10 Dumbbell Rear Lateral Raise
- 3 × 4-6 Lying Leg Raise

### Legs

- 1 × 8-10 Goblet Squat Warm-up
- 3 × 8-10 Goblet Squat
- 3 × 4-6 Dumbbell Lunge
- 3 × 8-10 Nordic Hamstring Curl
- 3 × 8-10 Standing Dumbbell Calf Raise