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Dumbbell Only Full Body Workout 3 Days/Week
Bulking
Beginner
Dumbbell
Plan Details
The Dumbbell Only Full Body Workout 3 Days/Week routine by Ahmed AbdelSalam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A Full Body Dumbbell Only Workout Plan, It can be performed by people who work out at home and want to get a good results with limited equipment... The program using 3 days per week technique. What days you decide to workout is completely up to you, but you should make them alternative Ex. Workout A , Rest, Workout B, Rest .. Etc. After 2 months, you should either change the routine or increase weight ... Have A nice workout...
Routine detail
Day 1
Workout A
Est. 68 min
8 exercises
Aerobics
1 Set
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Side Bend
6 Sets x 10 Reps
Stability Ball Ab Curl
4 Sets x 10 Reps
Day 2
Workout B
Est. 74 min
8 exercises
Aerobics
1 Set
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Concentration Curl
8 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Workout A
Est. 66 min
8 exercises
Aerobics
1 Set
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Stability Ball Ab Curl
4 Sets x 10 Reps
