3 Day Full Body Dumbbell Workout
Authormywrkouts.com
Sourcemyworkouts.io
GendersMale
ExperienceBeginner (1-2 years)
Time58 minutes
Workout TypeFull Body
Days per week3 days
Average Exertion6
Average Cardio Intensity2
EquipmentBench, Bodyweight, Dumbbell, Pull up bar
GoalsBuild 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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Workout Overview
Week 1
| Day 1: Monday - Workout 1 | Day 2: Rest | Day 3: Wednesday - Workout 2 | Day 4: Rest | Day 5: Friday - Workout 3 | Day 6: Rest | Day 7: Rest |
Week 1
Monday - Workout 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Squat | 3 sets | 6 - 12 reps | 60s | |
| 2. Dumbbell Bench Press | 3 sets | 6 - 12 reps | 60s | |
| 3. One-Arm Bent-Over Dumbbell Row | 3 sets | 6 - 12 reps | 60s | |
| 4. Standing Dumbbell Biceps Curl | 3 sets | 6 - 12 reps | 60s | |
| 5. Dumbbell Triceps Extension | 3 sets | 6 - 12 reps | 60s | |
| 6. Sit Up | 3 sets | 10 - 25 reps | 60s |
Wednesday - Workout 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Step-Up | 3 sets | 6 - 12 reps | 60s | |
| 2. Stiff-Legged Dumbbell Deadlift | 3 sets | 6 - 12 reps | 60s | |
| 3. Dumbbell Shoulder Press | 3 sets | 6 - 12 reps | 60s | |
| 4. Standing One Leg Calf Raise With Dumbbell | 3 sets | 10 - 20 reps | 60s | |
| 5. Dumbbell Shrug | 3 sets | 10 - 15 reps | 60s | |
| 6. Dumbbell Side Bend | 3 sets | 10 - 15 reps | 60s |
Friday - Workout 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Lunges | 3 sets | 6 - 12 reps | 60s | |
| 2. Dumbbell Floor Press | 3 sets | 6 - 12 reps | 60s | |
| 3. Wide-Grip Pullup | 3 sets | 6 - 12 reps | 60s | |
| 4. Standing Hammer Curl | 3 sets | 6 - 12 reps | 60s | |
| 5. Dumbbell Lying Triceps Extension | 3 sets | 6 - 12 reps | 60s | |
| 6. Lying Floor Leg Raise | 3 sets | 10 - 25 reps | 60s |
Date Created: 4/12/18, 6:07 PM
Last Updated: 5/20/20, 2:22 AM