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3 Day Dumbell Only
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The 3 Day Dumbell Only routine by Sammy242007 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
3 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Tue
Zumba
Est. 0 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Plank
3 Sets
Running
1 Set
Wed
Full Body 2
Est. 0 min
8 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
Cardio
Est. 0 min
7 exercises
Running
1 Set
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
Full Body 3
Est. 0 min
7 exercises
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Sat
Zumba Toning
Est. 0 min
8 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Treadmill Running
1 Set
Zumba
1 Set
Sun
Rest
Est. 0 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
