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Dumbbell 3 Day & 2 Day Abs
General
Beginner
Dumbbell
Plan Details
The Dumbbell 3 Day & 2 Day Abs routine by jdavidsonphoto is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells only. For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass. It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance. *** Notes : You are able to insert cardio exercises into the days being performed. If you would like to perform more cardio, you can substitute rest days for cardio days. For women who are using this routine, increase the amount of repetitions being performed for a toned look.
Routine detail
Mon
Day 1
Est. 39 min
9 exercises
Dumbbell Lunge
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Tue
Abs
Est. 29 min
6 exercises
Weighted Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Decline Bench Weighted Twist
3 Sets x 8 Reps
Wed
Day 2
Est. 43 min
10 exercises
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Tate Press
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Thu
Abs 2
Est. 34 min
7 exercises
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Fri
Day 3
Est. 59 min
13 exercises
Dumbbell Step-Up
2 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Alternating Kickback
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Decline Bench Lunge
2 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
