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Dumbbell Split Training Program
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General
Beginner
Dumbbell
Plan Details
The Dumbbell Split Training Program routine by leon6769 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This 3-day split routine for beginners that takes out all of 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 6 exercises, session length is 50-minutes, 3 sets x 8-12 repetitions. Day 2: Back/Bicep/Forearm 5 exercises, 45-minutes session, 3 sets each x 8-12 repetitions. Day 3: Legs/Calf/Core 7 exercises, 50-minute session, 3 sets x 8-12 repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Mon: Chest/Shoulder/Tricep
Est. 44 min
6 exercises
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Day 2
Tuesday
Est. 0 min
0 exercises
This day is empty
Day 3
Wed: Legs/Calf/Core
Est. 58 min
8 exercises
Hip Stretch
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 12 Reps
Day 4
Thur: Back/Bicep/Forearm
Est. 45 min
5 exercises
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,8 Reps
Day 5
Fri: Core
Est. 30 min
5 exercises
Sit-Up
3 Sets x 20 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Rolling
3 Sets x 10 Reps
One-Knee to Chest (Supine)
3 Sets x 12 Reps
Day 6
Sat: Yoga/Stretch
Est. 0 min
0 exercises
This day is empty
Day 7
Sunday
Est. 0 min
0 exercises
This day is empty
