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3 Day Full Body Dumbbell Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
42 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Flat Bench, 1 x Dumbbell, Bodyweight, Box, Steps, Pull up bar
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
Description

Workout Overview


Monday - Workout 1

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Dumbbell Squat▶
1. Dumbbell Squat
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press▶
2. Dumbbell Bench Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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One-Arm Bent-Over Dumbbell Row▶
3. One-Arm Bent-Over Dumbbell Row
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Biceps Curl▶
4. Standing Dumbbell Biceps Curl
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension▶
5. Seated Dumbbell Overhead Triceps Extension
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Sit Up▶
6. Sit Up
3 sets, 10-25 reps, (rest 60s)
Time between exercises: 60s
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Wednesday - Workout 2

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Dumbbell Step-Up▶
1. Dumbbell Step-Up
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Dumbbell Deadlift▶
2. Stiff-Legged Dumbbell Deadlift
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Shoulder Press▶
3. Seated Dumbbell Shoulder Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Standing One Leg Calf Raise With Dumbbell▶
4. Standing One Leg Calf Raise With Dumbbell
3 sets, 10-20 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Shrug▶
5. Dumbbell Shrug
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Side Bend▶
6. Dumbbell Side Bend
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Friday - Workout 3

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Dumbbell Lunges▶
1. Dumbbell Lunges
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Floor Press▶
2. Dumbbell Floor Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Wide-Grip Pullup▶
3. Wide-Grip Pullup
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl▶
4. Standing Hammer Curl
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lying Triceps Extension▶
5. Dumbbell Lying Triceps Extension
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise▶
6. Lying Floor Leg Raise
3 sets, 10-25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:06:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:06:01 GMT+0000 (Coordinated Universal Time)

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