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3 Day Split Program: Dumbbell
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 3 Day Split Program: Dumbbell routine by duggyphresh is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
custom modified workout plan for app jefit so that i don't have to meet the word requirement set forth I'm this app
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 58 min
7 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12,10,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Back/Bicep/Forearm
Est. 49 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Pullover
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,8,6 Reps
Day 3
Workout 3: Legs/Calf/Core
Est. 97 min
5 exercises
Dumbbell Squat
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Elliptical Training
1 Set
