Frankoman's Dumbbell Only Split

Frankoman's Dumbbell Only Split...........

Tired of looking for a dumbbell routine to work only at home? You do not buy any expensive equipment? Then here is a workout for you! All you need is an adjustable bench and some dumbbells. This is for beginners - intermediate level. If you have a pull-up bar I have added a very wide grip pull-ups or recommend pullups back day!
Daily training schedule:
Monday - chest and triceps
Breast
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,10,8
Weight Bench Press 4 12,10,10,8
Dumbbell Flys 3 12
Triceps
Dumbbell Skull Crusher 3 12
Dumbbell Triceps Kick Back 3 12
One Arm Seated Dumbbell Extension 3 12

Tuesday - Closed
Wednesday - back and biceps
Back
Exercise Sets Reps
One arm dumbbell row 5 12,10,10,8,6
Bent over barbell row 5 12,10,10,8,6
Dumbbell Pullover 2 12.10
Biceps
Incline Dumbbell Curl 3 10
Standing Dumbbell Curl 3 10
Cross Body Hammer Curl 2 10

Thursday - Closed
Friday - legs and shoulders
Quads
Exercise Sets Reps
Dumbbell lung 12,10,10,8 4
Dumbbell Step Up 3 12
Dumbbell squats 4 12,10,10,8
Hamstrings
Dumbbell stiff leg deadlifts 4 12,10,10,8
Calves
Seated barbell calf raise 2 15.12
Dumbbell Standing Calf Raise 2 12.10
Shoulders
Standing Dumbbell Press 4 12,10,10,8
Dumbbell Lateral Raise 3 12,10,10
Bent over dumbbell reverse fly 3 12,10,10
Dumbbell Shrug 4 12,10,10,8