dumbbell daily workout routine

100% Dumbbell Driven 8-Day Split ( My Routine)

Day 1 - Upper Back (Lats) and Biceps
4 sets Dumbbell Floor Rows, on one knee, other leg is somewhat relaxed
be careful of hamstring strain - your other arm and leg will be supporting all the rowing weight
be careful of hernias - do not spread your legs too far apart - the groin should be engaged as little as possible.
4 sets Dumbbell Curls - ending with eccentrics, slowly let weight fall as bicep fails on last rep

Day 2 - Rest 

Day 3 - Lower Back, Traps, and Hamstring Towel Slides
4 sets Dumbbell Deadlifts -- using Rebel Bench Pad for elevated pickup height 
(can either be stiff legged or alternate..etc... up to you) (be careful of bending your upper back...can lead to injury in lower back/glutes)
(you can pull the dumbbells to your side at the top of the rep to get a nice full contraction at the top.)
4 sets Shrugs with Neck Extension (neck moves backwards -- chin rotates up, head tilts back)
4 sets Weighted Hamstring Towel Slides
(dumbbell/weight on top of your abdominals or even up to thighs -- clench glutes, activate hamstrings, and your midsection elevates as feet move closer to body, legs flex and knee folds..)
(adjust position of dumbbell for varied ratio between glute/hamstring activation and range of movement)
(knees should be as comfortable as possible..not totally bent...legs should not move at all, except to reposition knees for less strain -- almost no real strain should be on knees if they are bent at the optimal angle -- all the force should be supported through the feet and the back of your body)

Day 4 - Rest

Day 5 - Chest & Triceps & Deltoids
4 sets Dumbbell Press
4 sets Dumbbell Skull Crushers - done with both arms at same time
dumbbells can be pressed together to produce a close grip, but not necessary. focus on the contraction of the triceps in moving the forearm, don't focus on the movement of the arm itself...the idea is to use gravity but not to go purely 90% to gravity..because then the elbow gets all the force..you want to make it sort of like dumbbell press but a little more straight up against gravity..not totally though.(edited)
4 sets Lateral Raises - keep arms at an angle, to avoid rotator cuff and impingement injuries
Day 6 - Rest

Day 7 - Quads, Calves, and Abs
4 sets Dumbbell Squats
4 sets Weighted Calve Raises
4 sets Weighted Crunches - (just like weighted ham raises, except the weight goes on top of you as close to your chest as possible)
(yes...6-10 reps is all you should want, even with abs)

Day 8 - Rest

Rinse..Repeat

Each set is 5-8 reps -- adjust weight accordingly - ALWAYS END IN FAILURE -- WHERE FAILURE IS SLIGHTLY LOWER THAN FULL IN DANGEROUS-WHEN-FATIGUED EXCERCISES LIKE DEADLIFTS