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3 Day Split Program: Dumbbell (v.3)
AUTOPLAYAUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The 3 Day Split Program: Dumbbell (v.3) routine by veganzombie is a 4 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. 166 min
15 exercises
Stationary Bike
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
Machine Ab Crunch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Workout 2: Back/Bicep/Forearm
Est. 160 min
14 exercises
Stationary Bike
1 Set
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Step Machine
1 Set
Day 3
Workout 3: Legs/Calf/Core
Est. 188 min
11 exercises
Stationary Bike
1 Set
Dumbbell Lunge
3 Sets x 10,8,8 Reps
Dumbbell Squat
3 Sets x 10,8,8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Step Machine
1 Set
Day 4
Saturday optional
Est. 36 min
1 exercise
Elliptical Training
1 Set
