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Dumbbell-Only Workout Plan: 3-Day Full Body
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Dumbbell-Only Workout Plan: 3-Day Full Body routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A 3-day full-body plan that needs only a pair of dumbbells and an adjustable bench. Train Monday, Wednesday and Friday, with a rest day between sessions. Mon: Full Body A Wed: Full Body B Fri: Full Body C Reps shown are the bottom of each range (most lifts 8-12, isolation 10-15). When every set reaches the top of the range with good form, move to the next dumbbell and start again at the bottom. Full guide: jefit.com/blog/dumbbell-only-workout-plan
Routine detail
Mon
Full Body A
Est. 0 min
6 exercises
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Wed
Full Body B
Est. 0 min
7 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Fri
Full Body C
Est. 0 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Kickback
2 Sets x 12 Reps