3 Day Dumbell Only - JEFIT

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3 Day Dumbell Only - JEFIT

3 Day Dumbell Only banner

3 Day Dumbell Only

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The 3 Day Dumbell Only routine by Sam#FA is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

This workout can be completed at home with very little time and equipment. Try to add more weight each week.

Routine detail

Mon

Full Body 1

Est. 0 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

3 Sets x 12 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 12 Reps

Tue

Zumba

Est. 0 min

7 exercises

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 12 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 12 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Running Demonstration

Running

1 Set

Wed

Full Body 2

Est. 0 min

8 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Thu

Cardio

Est. 0 min

7 exercises

Running Demonstration

Running

1 Set

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Fri

Full Body 3

Est. 0 min

7 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Kettlebell Alternating Floor Press Demonstration

Kettlebell Alternating Floor Press

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Sat

Zumba Toning

Est. 0 min

8 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 12 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 12 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 12 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Zumba Demonstration

Zumba

1 Set

Sun

Rest

Est. 0 min

7 exercises

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 12 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 12 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets