Free personalized workout plan

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
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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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 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Biceps Curl
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Overhead Triceps Extension
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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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
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Dumbbell Deadlift
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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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
3 sets, 10-20 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Shrug
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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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
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Floor Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Wide-Grip Pullup
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lying Triceps Extension
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 60s
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Lying Floor Leg Raise
3 sets, 10-25 reps, (rest 60s)
Time between exercises: 60s
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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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