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3 Day Split Program: Dumbbell (v.3)
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 3 Day Split Program: Dumbbell (v.3) routine by abs1984 is a 5 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
Monday - Chest
Est. 55 min
8 exercises
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Trap Bar Deadlift
3 Sets x 10 Reps
Day 2
Tuesday: Shoulders
Est. 43 min
6 exercises
Light Lateral Raises
3 Sets x 20 Reps
Standing Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
10kg Standing Plate Push
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Day 3
Wednesday - Back
Est. 53 min
7 exercises
Trap Bar Deadlift
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
TRX Back Pull
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Kettle bell Deadlift
3 Sets x 8 Reps
Day 4
Thursday - Arms
Est. 62 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Day 5
Friday - Legs
Est. 66 min
7 exercises
Machine Single-Leg Extension
3 Sets x 10 Reps
Dumbbell Goblet Squat (Light)
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Box Jump
5 Sets x 8 Reps
