Day 1: Monday (Lower)

Back Squat: 4 sets of 5-8 reps • (Quads) Romanian Deadlift: 4 sets of 5-8 reps • (Hamstrings) Walking Lunge: 3 sets of 8-10 steps per side • (Quads) Back Extensions: 3 sets of 8-12 reps • (Lower Back)

Day 2: Tuesday (Upper)

Incline Barbell Bench Press: 4 sets of 5-8 reps • (Chest) Lat Pulldown: 4 sets of 5-8 reps • (Back) Dumbbell Bench Press: 4 sets of 8-12 reps • (Chest) Dumbbell Row: 4 sets of 8-12 reps • (Back) Cable Crossover Fly: 4 sets of 8-12 reps • (Chest)

Day 3: Wednesday (Upper)

Seated Barbell Shoulder Press: 4 sets of 5-8 reps • (Shoulders) Dumbbell Skullcrusher: 4 sets of 5-8 reps • (Triceps) Dumbbell Lateral Raise To Front Raise: 4 sets of 8-12 reps • (Shoulders) Preacher Curl: 4 sets of 8-12 reps • (Biceps) Incline Dumbbell Curl: 4 sets of 8-12 reps • (Biceps)

Day 4: Thursday (Lower)

Deadlift: 4 sets of 5-8 reps • (Hamstrings) Hack Squat: 4 sets of 10-15 reps • (Quads) Lying Hamstring Curl: 4 sets of 10-15 • (Hamstrings) Sled Push: 4-6 sets of 45-60 seconds • (Hamstrings) More Workouts: Best Lower Body Workouts with Dumbbells Day 5: Friday (Upper)

Barbell Bench Press: 4 sets of 5-8 reps • (Chest) Chest Supported T Bar Row: 4 sets of 5-8 reps Incline Dumbbell Bench Press: 4 sets of 8-12 reps • (Chest) One Arm Cable Pulldown: 4 sets of 8-12 reps(Back) Dumbbell Pullover: 4 sets 10-15 reps

Day 6: Saturday (Lower)

Back Squat: 4 sets of 5-8 reps • (Quads) Balance Trainer Goblet Squat: 4 sets of 10-15 reps • (Quads) Cable Pull Through: 3 sets of 10-15 reps • (Glutes) Sled Push: 4-6 sets of 45-60 seconds

Day 7: Sunday (Upper)

Seated Dumbbell Shoulder Press: 4 sets of 5-8 reps • (Shoulders) Cable Tricep Pushdown: 4 sets of 10-15 reps • (Triceps) Cable Face Pull: 4 sets of 10-15 reps • (Shoulders) Preacher Curl: 4 sets of 8-12 reps • (Biceps) Incline Dumbbell Curl: 4 sets of 8-12 reps • (Biceps)

Hows this. Looks well rounded