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3 Day Full Body Dumbbell Workout

Author

mywrkouts.com

Genders

Male

Experience

Beginner (1-2 years)

Time

58 minutes

Workout Type

Full Body

Days per week

3 days

Average Exertion

60%

Average Cardio Intensity

20%

Equipment

Bench, Bodyweight, Dumbbell, Pull up bar

Goals

Build Muscle
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.

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Week 1


Monday - Workout 1

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ExerciseSetsRepsRestNotes
1. Dumbbell Squat3 sets6 - 12 reps60s
2. Dumbbell Bench Press3 sets6 - 12 reps60s
3. One-Arm Bent-Over Dumbbell Row3 sets6 - 12 reps60s
4. Standing Dumbbell Biceps Curl3 sets6 - 12 reps60s
5. Dumbbell Triceps Extension3 sets6 - 12 reps60s
6. Sit Up3 sets10 - 25 reps60s

Tuesday - Rest Day

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Rest Day

Wednesday - Workout 2

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ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up3 sets6 - 12 reps60s
2. Stiff-Legged Dumbbell Deadlift3 sets6 - 12 reps60s
3. Dumbbell Shoulder Press3 sets6 - 12 reps60s
4. Standing One Leg Calf Raise With Dumbbell3 sets10 - 20 reps60s
5. Dumbbell Shrug3 sets10 - 15 reps60s
6. Dumbbell Side Bend3 sets10 - 15 reps60s

Thursday - Rest Day

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Rest Day

Friday - Workout 3

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ExerciseSetsRepsRestNotes
1. Dumbbell Lunges3 sets6 - 12 reps60s
2. Dumbbell Floor Press3 sets6 - 12 reps60s
3. Wide-Grip Pullup3 sets6 - 12 reps60s
4. Standing Hammer Curl3 sets6 - 12 reps60s
5. Dumbbell Lying Triceps Extension3 sets6 - 12 reps60s
6. Lying Floor Leg Raise3 sets10 - 25 reps60s

Saturday - Rest Day

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Rest Day

Sunday - Rest Day

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Rest Day

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Date Created: 4/12/18, 6:07 PM

Last Updated: 5/20/20, 2:22 AM