My DB only 3 day blitz

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 10 exercises, 53 mins

Dumbbell Lunge	3x16 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Tricep Extension	3x10 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x16 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Stiff-Leg Deadlift	1x1 reps	rest: 1s
Dumbbell Alternating Tricep Kickback	1x1 reps	rest: 1s

Day 2 10 exercises, 55 mins

Dumbbell Reverse Lunge	3x16 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x16 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 38s
Dumbbell Alternating Deltoid Raise	3x16 reps	rest: 30s
Dumbbell Tate Press	3x10 reps	rest: 30s
Dumbbell Deadlift	1x1 reps	rest: 1s
Dumbbell Squat	1x1 reps	rest: 1s

Day 3 12 exercises, 1 hr 2 mins

Dumbbell Step-Up	3x10 reps	rest: 30s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 30s
Dumbbell Spider Curl	3x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 38s
Dumbbell Alternating Kickback	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 30s
Dumbbell Upright Row	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Dumbbell Decline Bench Lunge	3x10 reps	rest: 30s
Dumbbell Bent-Over Row (Palm in)	1x1 reps	rest: 1s
Dumbbell Bent-Over Row	1x1 reps	rest: 1s