3 Day Full Body Dumbbell Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

3 days

Time

58 minutes

Genders

Male

Goals

Build Muscle (Male)

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

Source

myworkouts

Equipment

Bench, Bodyweight, Dumbbell, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

58 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

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

Equipment

Bench, Bodyweight, Dumbbell, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

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

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Exercise	Sets	Reps	Rest
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 Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	6 - 12 reps	60s
4. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	6 - 12 reps	60s
5. Seated Dumbbell Overhead Triceps Extension ▶	3 sets	6 - 12 reps	60s
6. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 - 25 reps	60s

Wednesday - Workout 2

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Exercise	Sets	Reps	Rest
1. Dumbbell Step-Up ▶	3 sets	6 - 12 reps	60s
2. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	6 - 12 reps	60s
3. Seated Dumbbell Shoulder Press ▶	3 sets	6 - 12 reps	60s
4. Standing One Leg Calf Raise With Dumbbell Standing single leg dumbbell calf raises by FITTR	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

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Exercise	Sets	Reps	Rest
1. Dumbbell Lunges ▶	3 sets	6 - 12 reps	60s
2. Dumbbell Floor Press ▶	3 sets	6 - 12 reps	60s
3. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	3 sets	6 - 12 reps	60s
4. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	6 - 12 reps	60s
5. Dumbbell Lying Triceps Extension ▶	3 sets	6 - 12 reps	60s
6. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	10 - 25 reps	60s