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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.

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Workout Overview


Monday - Workout 1

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Dumbbell Squat demonstrationPlay Dumbbell Squat demonstration
1. Dumbbell Squat
3 sets, 6 - 12 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
3 sets, 6 - 12 reps, (rest 60s)
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3. One-Arm Bent-Over Dumbbell Row
3 sets, 6 - 12 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4. Standing Dumbbell Biceps Curl
3 sets, 6 - 12 reps, (rest 60s)
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Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
5. Seated Dumbbell Overhead Triceps Extension
3 sets, 6 - 12 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
6. Sit Up
3 sets, 10 - 25 reps, (rest 60s)
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Wednesday - Workout 2

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

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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
1. Dumbbell Lunges
3 sets, 6 - 12 reps, (rest 60s)
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Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
2. Dumbbell Floor Press
3 sets, 6 - 12 reps, (rest 60s)
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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3. Wide-Grip Pullup
3 sets, 6 - 12 reps, (rest 60s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4. Standing Hammer Curl
3 sets, 6 - 12 reps, (rest 60s)
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Dumbbell Lying Triceps Extension demonstrationPlay Dumbbell Lying Triceps Extension demonstration
5. Dumbbell Lying Triceps Extension
3 sets, 6 - 12 reps, (rest 60s)
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Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
6. Lying Floor Leg Raise
3 sets, 10 - 25 reps, (rest 60s)
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Date Created: 4/12/2018, UTC


Last Updated: 6/5/2021, UTC

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