Sometimes you just can’t do your weightlifting routine with barbells or a powerrack or bench press. The reason may be that you can’t afford the equipment, have no room, no money to go to the gym, on vacation, etc.

The only thing you will need in the workout below is dumbells. A workout bench or power cage or any other equipment is not needed!

Chest/Shoulder/Tricep day

1) If you have no bench with you, do Multiple sets of Pushups (wearing a backpack with a little bit of weight in it, feet elevated on a chair, and slow reps) or if you have a bench, do dumbell presses.

2) Chest Flyes

3) Lateral raises

4) Shoulder dumbell presses sitting

5) Chair Dips or Tricep extensions

Back Day

1) Bent over dumbell rows, one arm at a time.

2) Shrugs, one arm at a time.

3) Bicep curls sitting, one arm at a time.

Leg day

Squats dumbell (high reps)

Stiff legged keystone deadlifts dumbell (high reps)