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Beginner Split Routine: Dumbbell
ELITE
Bulking
Beginner
Dumbbell
Plan Details
The Beginner Split Routine: Dumbbell routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a beginner, 3-day split routine that takes out all the guess work for you. It is a complete, full body plan that needs 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 8-12 repetitions. Day 2: Back/Bicep/Forearm 10 exercises, 69-minutes session, 3-4 sets each x 6-12 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. 50 min
9 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Dumbbell Shoulder Press
2 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Day 2
Workout 2: Back/Bicep/Forearm
Est. 48 min
9 exercises
Day 3
Workout 3: Legs/Calf/Core
Est. 57 min
9 exercises
