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Dumbbell Full Body Plan
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbbell Full Body Plan routine by ben.yes is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a three day bulking plan that can be performed at the gym or in your home. The only pieces of equipment you'll need is a bench and dumbbells. A stability ball is also used but you can replace that exercise with a bench if need be. The three workout sessions, in terms of muscle group breakdown, looks like this: Day 1: Chest/Shoulders/Triceps Day 2: Legs/Core Day 3: Back/Biceps Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
1: Chest/Shld./Tricep
Est. 77 min
11 exercises
Chin-Up with Knee Raise
2 Sets x 3 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 2
2 Legs/Core - Heavy Set
Est. 72 min
11 exercises
Dumbbell Plie Squat
4 Sets x 12,10,8,8 Reps
Dumbbell Reverse Lunge
4 Sets x 8,6,6,6 Reps
Dumbbell Squat
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8,6,6,6 Reps
Dumbbell Wood Chop
2 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20,15,12 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Plank
2 Sets
Machine Calf Raise
3 Sets x 8 Reps
Day 3
3: Back/Bicep
Est. 65 min
10 exercises
Push-Up
2 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8,8,6,6 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
2 Sets x 12,10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
