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3 Day Split Program: Dumbbell (v.3)
ELITE
Bulking
Advanced
Dumbbell
Plan Details
The 3 Day Split Program: Dumbbell (v.3) routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 3-day split routine (v.3) is an advanced program that eliminates all of the guess work for you. It is a complete, full body plan that requires only a pair of dumbbells, a bench and stability ball for one exercise. If no ball is available to you, simply use a bench. The program description looks like this: Day 1: Chest/Shoulder/Tricep 10 exercises, session length is 71-minutes, 3 sets x 8-10 repetitions. Day 2: Back/Bicep/Forearm 10 exercises, 69-minutes session, 3-4 sets each x 8-10 repetitions. Day 3: Legs/Calf/Core 10 exercises, 60-minute session, 3 sets x 8-12 repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 35 min
10 exercises
One-Arm Hang
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Day 2
Workout 2: Back/Bicep/Forearm
Est. 35 min
10 exercises
Day 3
Workout 3: Legs/Calf/Core
Est. 32 min
10 exercises
