Create me a workout plan that I can do at home with the only equipment available being dumbbells. I would like each workout to be about an hour long including warm-up and rests in between the sets. It should focus on different muscle groups each day with a three day cycle and a rest day on Sundays.
user
Here is a three day dumbell workout plan for you bro:

Day 1: Upper Body
- Dumbbell bench press - 3 sets of 10-12 reps
- Dumbbell rows - 3 sets of 10-12 reps
- Dumbbell shoulder press - 3 sets of 10-12 reps
- Dumbbell bicep curls - 3 sets of 10-12 reps
- Tricep kickbacks - 3 sets of 10-12 reps

Day 2: Lower Body
- Goblet squats - 3 sets of 10-12 reps
- Dumbbell lunges - 3 sets of 10-12 reps per leg
- Dumbbell deadlifts - 3 sets of 10-12 reps
- Calf raises - 3 sets of 10-12 reps

Day 3: Total Body
- Dumbbell bench press - 3 sets of 10-12 reps
- Dumbbell rows - 3 sets of 10-12 reps
- Dumbbell lunges - 3 sets of 10-12 reps per leg
- Dumbbell deadlifts - 3 sets of 10-12 reps
- Dumbbell bicep curls - 3 sets of 10-12 reps
- Tricep kickbacks - 3 sets of 10-12 reps
- Calf raises - 3 sets of 10-12 reps

Each workout day includes:
- Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks) followed by some dynamic stretching (e.g., arm circles, shoulder rolls)
- Rest: 30-60 seconds between sets
- Plank - 3 sets of 30-60 seconds
- Bicycle crunches - 3 sets of 30 - 60 seconds

As final notes for you my guy:
- Increase weight or duration when some move becomes easy. 
- You must always suffer to progress. 
- Rememer to eat enough. 
- Leave some fat, or you will find erections rare.
assistant
That's good but please be more formal
user
Here is a three day dumbbell workout plan: 
Day 1: Upper Body
- Dumbbell bench press - 3 sets of 10-12 reps
- Dumbbell rows - 3 sets of 10-12 reps
- Dumbbell shoulder press - 3 sets of 10-12 reps
- Dumbbell bicep curls - 3 sets of 10-12 reps
- Tricep kickbacks - 3 sets of 10-12 reps
Day 2: Lower Body
- Goblet squats - 3 sets of 10-12 reps
- Dumbbell lunges - 3 sets of 10-12 reps per leg
- Dumbbell deadlifts - 3 sets of 10-12 reps
- Calf raises - 3 sets of 10-12 reps
Day 3: Total Body
- Dumbbell bench press - 3 sets of 10-12 reps
- Dumbbell rows - 3 sets of 10-12 reps
- Dumbbell lunges - 3 sets of 10-12 reps per leg
- Dumbbell deadlifts - 3 sets of 10-12 reps
- Dumbbell bicep curls - 3 sets of 10-12 reps
- Tricep kickbacks - 3 sets of 10-12 reps
- Calf raises - 3 sets of 10-12 reps
Each workout day includes:
- Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks) followed by some dynamic stretching (e.g., arm circles, shoulder rolls)
- Rest: 30-60 seconds between sets
- Plank - 3 sets of 30-60 seconds
- Bicycle crunches - 3 sets of 30 - 60 seconds
Some final notes to keep in mind regarding exercise:
- If you notice an exercise is becoming easier, increase weight or duration.
- Exercise can be challenging, but you need to constantly challenge yourself to see results.
- What you eat is important. If you eat too little, you won't see any muscle gain.
assistant