Free personalized workout plan

3 Day Dumbbells and Bodyweight Only Routine

By Myworkouts

Experience
Beginner (1-2 years)
Time
72 minutes/day | 3 days/week
Good for
Athletic Performance, Bodybuilding, Build Muscle, Gain Strength, Lose Weight, Tone Body
Equipment
Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This is a simple 3 day workout routine anyone can do using only DUMBBELLS and BODYWEIGHT exercises. You can do this at home if you have a pair of dumbbells or at the gym.

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Workout Overview


Monday - Total Body

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Dumbbell Squat Push Press
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Straight Leg Deadlift to Bent Over Row demonstrationPlay Dumbbell Straight Leg Deadlift to Bent Over Row demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Push Up With Alternate Leg Raise
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dead Bug
3 sets, 30 - 45s, (rest 60s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 30 - 45s, (rest 60s)
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Wednesday - Upper Body

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Arnold Press demonstrationPlay Arnold Press demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Alternate Dumbbell Row
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Triceps Dip (bent knees between benches) demonstrationPlay Triceps Dip (bent knees between benches) demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
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Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
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Shoulder Tap demonstrationPlay Shoulder Tap demonstration
3 sets, 10 - 15 reps, (rest 60s)
10-15 each side
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Friday - Lower Body

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Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
10-12 each side
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Dumbbell Sumo Squat
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
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Bodyweight Squat With Calf Raise
3 - 4 sets, 10 - 15 reps, (rest 60s)
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Single-Leg Standing Dumbbell Calf Raise demonstrationPlay Single-Leg Standing Dumbbell Calf Raise demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
10-15 each side
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Date Created: 4/3/2021, UTC


Last Updated: 4/3/2021, UTC

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