Free personalized workout plan

3 Day Push/Pull/Legs Functional Dumbbell Fitness Plan

By Alex Meyers

Experience
Beginner (1-2 years)
Time
62 minutes/day | 3 days/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
2 x Dumbbell, Flat Bench
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

This is a great program for folks with dumbbells looking to work core muscle groups in a short period of time with just dumbbells. Great for building a strong base.


Rotate through each day as desired. This can work both as a 2 day, 3 day, 4 day, 5 day, or 6 day plan. Simply rotate through these workouts as you have time.


When starting on this plan, leave 2 days between the Legs/Core day and leg-intensive cardio (biking, running, etc) because your legs will be extremely sore and tight. As they adjust to the program, you can do cardio with 1 day or 0 days rest after the legs day.

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Workout Overview



4 - 5 sets, 8 - 12 reps, (rest 90s)
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Seated Dumbbell Shoulder Press
4 - 5 sets, 8 - 12 reps, (rest 90s)
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4 sets, 8 - 12 reps, (rest 90s)
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Rear Delt Raise
4 sets, 8 - 12 reps, (rest 60s)
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Seated Alternating Dumbbell Biceps Curl
3 - 4 sets, 8 - 12 reps, (rest 60s)
Cut if short on time
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4 - 5 sets, 8 - 12 reps, (rest 60s)
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Show Alternative Exercises
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3 - 4 sets, 8 - 12 reps, (rest 60s)
8-12 reps total alternating sides each rep
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Date Created: 4/20/2021, UTC


Last Updated: 6/7/2021, UTC

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