3 day dumbbell workout plan pdf
Day 4 Rest. One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday.
Dumbbell Exercise Chart Pdf Dumbbell Workout Plan Dumbell Workout Gym Workout Chart
Hamstrings Dumbbell Deadlifts 3 x 10-12.
. Incline Dumbbell Curl 3 12 10 10 - 12 6. Just let your muscles recover from the dumbbell workouts. So 3 workouts 3 different days each week.
Dumbbell Calf Raise 4 20 6. After a one-second contraction at the top slowly lower the dumbbells back down. Chest Supported Dumbbell Row 3 8 - 12.
Standing Dumbbell Calf Raise 3 8 - 12 6. Pull Workouts Back Biceps and Forearms. Day 3 Back Biceps and Calves.
Dumbbell Stiff Legged Deadlift 3 10 3. Day 1 Push Workout Shoulder Chest and Triceps. Day 1 Exercise Sets Reps 1.
Incline Dumbbell Bench Press 3 8 - 12 4. Day 1 Quadriceps Chest and Triceps. Legs Workouts Quadriceps Hamstring Glute and Calf.
Reverse Grip Pulldown 3 12 10 8 - 10 4. Weighted Crunch 3 12 10 8 - 10 7. One Arm Dumbbell Row 4 8 - 10 2.
Day 2 Pull Workout Biceps Back Rear Delt and Core. Standing Dumbbell Curl 2 8 7. Dumbbell Hamstring Curl 3 8 - 12 5.
Dumbbell Deadlift 3 10 4. PDF of This Workout Plan. 30-Day Womens Dumbbell Workout Plan At Home.
Bent Over Barbell Row 3 12 10 8 - 10 3. Summary 3 Day Push Pull Legs Split Program. Heres what it looks like.
Heres the summary of this plan. On this web page Day 3 Exercise 3 is One Arm Dumbbell Row. We would recommend at least 2 of these days are for rest.
Every workout will include your full body and will ensure a stimulus for all of your muscles to grow during recovery. Dumbbell Squat 3 10 2. Day 2 Rest.
How to Choose a 3 Day PPL Split Workout Routine. Step 2While keeping the bar as close as possible to the front of your body drag the bar up alongside your body by contracting your biceps. Dumbbell Upper Body Workout Exercise Sets Reps 1.
Dumbbell Romanian Deadlifts 3 sets of 6-8 reps. Step 1Grab a weighted bar with a shoulder-width grip and let it hang in front of your body. Day 6 Rest.
Dumbbell Plie Squat 3 8 - 12 4. Dumbbell Military Press 3 10 5. 14 thoughts on Try This Effective 3 Day Dumbbell Only Workout.
Day 5 Shoulder Glutes and Hamstring. Lift the dumbbells straight to the side until both arms are parallel to the floor. Once you complete the two-day workout plan for the desired amount of time you start the three-day routine.
By utilizing compound dumbbell lifts this workout makes muscle growth simple and doesnt require a fancy gym membership. Dumbbell Hammer Curl 2 8 - 12 6. Keep your torso forward and your arms slightly bent at the elbow.
Dumbbell Shoulder Press 4 8 - 10 3. Train for muscle growth with dumbbells 3-4 times a week. Day 2 Rest.
Dumbbell Split Squat 3 8 - 12 Each 4. Dumbbell Bench Press 3 10 5. If you want to grow muscle and get that lean but muscular look this is how you should be training.
The three-day workout plan is suitable for all fitness enthusiasts whether youre a male or female. Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Anyone who is serious about building muscle.
Hit your body weight in grams of protein per day. This 3 day full body dumbbell workout is perfect for beginners with limited equipment. This was conventional deadlifts in the original routine but the problem with doing a conventional deadlift with dumbbells is that it turns into more of a squatdeadlift hybrid exercise due to the line of pull so my preference is to do dumbbell Romanian deadlifts instead.
A Full Listing Of 3-Day-Per-Week Workouts. Chest Supported Dumbbell Row 3 8 - 12 5. One Arm Dumbbell Rows 4 8 - 10 Each 2.
7 mins including rest Chest Dumbbell Bench Press 3 x 8-12. Day 1 - Forward Lunges - 10 Reps x 2 Squat - 15 Reps x 3 Floor IYT Raises - 8 Reps x 2 Day 2 - W Superman - 8 Reps x 2 Towel Pull inside - 10 Reps x 2 Bicep Leg Curl - 10 Reps x 2 Day 3 - Squat - 20 reps Bulgarian Split Squat - 10 reps Standing Leg Curl - 10 reps. Dumbbell Hip Thrust 4 10 - 15 5.
Dumbbell Pullover 3 12 10 6 - 8 2. 3 Day Full Body Workout At Home. The other day could also be used to rest or involve some cardio exercise such as.
Day 3 Legs Shoulders. Barbell Curl 3 12 10 8 - 10 5. This is a 3 day barbell and dumbbell workout routine that will get you into shape using barbells and dumbbells thats right no machines.
Day 3 Legs Workout Quads Hamstrings Glutes and Calves. 7 mins including rest. Push Pull Legs 3 Day Split for Beginner.
Using dumbbells to build muscle will contribute to this goal but to get ripped you have to lower your body fat percentage. On the PDF version of the workout it states One Arm Dumbbell Press and links to instructions for a One Arm Dumbell Row. If you work out at home you can save 3 Day Full Body Workout At Home.
Quads Dumbbell Jump Squats 3 x 6-8. 2 minutes rest between sets. Hinge at the waist while keeping the back straight as you hold two dumbbells.
Hanging Leg Raise 3 12 10 10 - 12 Last set is your all out HIT set to failure. Day 6 Rest. 30-Day Plan Summary show.
Summary of beginner dumbbell workout routine. Day 7 Rest. Dumbbell Arnold Press 4 8 - 10 3.
A 3 day split is a workout routine that involves three workout sessions per week done on different days. Working out three days per week is by far the most popular way to workout. Dumbbell Hamstring Curl 3 10 3.
Exercises will be performed one by one in this program. Plank 3 20 Secs Day 5. Lateral Raises 2 8 6.
Day 5 Back Biceps. 30 to 45 minutes. Incline Dumbbell Bench Press 4 8 - 12 4.
3 Day UpperLower Dumbbell Workout Plan For Lean Mass. While each routine has stated workout days ofMonday Wednesday and Friday any other three nonconsecutive days each week can be used. A 4 day workout plan means you have 3 days free.
Bent Over Dumbbell Row 3 10 4. Get 10k steps a day. Dumbbell Split Workout Routine.
Hi Thanks for putting together this workout plan. If you really want to get the body you want doing endless reps on a machine just isnt going to cut it. Dumbbell Side Bends 3 15 Each 7.
My question is im 57 250 lbs and i want to loose the weight and build or tone muscles at the same time is your dumbbell workout plan good for loosing fat and building muscles thank you. Push Workouts Chest Shoulder and Triceps. Plank 3 20 Secs Day 3.
Dumbbell Lunge 3 10 2. Typically a 3 day workout split will have a rest day between each workout session and one 2. Day 1 Chest Triceps.
Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. Back Dumbbell Bent over Row 3 x 8-12. Day 4 Rest.
A complete basic full body workout would look like this. In a 3-day routine youll work out every alternate day. In my opinion this is the optimal 3-day split for building the most amount of muscle in the least amount of time.
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