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Full Body Dumbbell Plan
General
Beginner
Dumbbell
Plan Details
The Full Body Dumbbell Plan routine by kachme is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This program will work your entire body with no more than a pair of dumbbells needed - no excuses for anyone now. Designed to get it done at home or at the gym. Perform a series of 7 different dumbbell exercises on alternating days 3x a week for 4-8 weeks. Focus on mobility and cardio on days in between strength sessions. Each workout session will require about an hour of your time. Workout Routine Day 1 - Strength workout (full body) Day 2 - foam roll and mobility work. Cardio 20-30 minutes Day 3 - Strength workout (full body) Day 4 - foam roll, mobility work. 15-minute Cardio HIT Day 5 - Strength workout (full body) Day 6 - Outdoor Cardio (bike, hike, SUP etc) - 60-90 minutes Day 7 - Rest Repeat this sequence for 4-8 weeks Day 5 should be heaviest strength day of each week. Stay Strong, Michael Wood, CSCS JeFit Team
Routine detail
Day 1
Workout 1: Full Body
Est. 47 min
7 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Plank
1 Set
Day 3
Workout 2: Full Body
Est. 52 min
7 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Day 5
Workout 3: Full Body
Est. 60 min
7 exercises
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
V-Up
3 Sets x 20 Reps
