Free personalized workout plan

3 Day Full Body Dumbbell Workout

By Steve Shaw

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

This 3 day full body dumbbell workout is is perfect for beginners with limited equipment. By utilizing compound dumbbell lifts, this workout makes muscle growth simple and doesn't require a fancy gym membership. Every workout will include your fully body and will ensure a stimulus for all of your muscles to grow during recovery.

Show More

Workout Overview


Monday - Workout 1

Scroll to top

Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
3 sets, 10 - 25 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Workout 2

Scroll to top

Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
3 sets, 10 - 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout 3

Scroll to top

Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lying Triceps Extension demonstrationPlay Dumbbell Lying Triceps Extension demonstration
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 10 - 25 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/12/2018, UTC


Last Updated: 6/5/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.