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3 Day Split Program (BW/DB Only)
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The 3 Day Split Program (BW/DB Only) routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This unique, 3-day split routine is geared towards beginner/intermediate level gym-goers. On day one you'll focus on chest and triceps. The second day focuses on back and biceps while the final day concentrates on your legs and core. All three sessions use only bodyweight and dumbbell exercises. Therefore, you can perform this exercise program just about anywhere: gym, home travel. The work time ranges between 45 to 55-minutes per session. Stay Strong, MICHAEL WOOD, CSCS Jefit team
Routine detail
Day 1
Workout 1: Chest, Shoulders & Triceps
Est. 26 min
8 exercises
Push-Up
1 Set x 10 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Day 2
Workout 2: Back & Biceps
Est. 26 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Day 3
Workout 3: Legs & Core
Est. 17 min
7 exercises
Mountain Climber
1 Set x 15 Reps
Prisoner Squat
1 Set x 10 Reps
Dumbbell Lunge
3 Sets x 12,10,8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 20,15,12 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Side Bridge
2 Sets
