My DB only 3 day blitz
General
Beginner
Dumbbell
Plan Details
The My DB only 3 day blitz routine by Diggers8 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 54 min
10 exercises
Dumbbell Lunge
3 Sets x 16 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 1 Rep
Dumbbell Alternating Tricep Kickback
1 Set x 1 Rep
Wed
Day 2
Est. 55 min
10 exercises
Dumbbell Reverse Lunge
3 Sets x 16 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 16 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Deadlift
1 Set x 1 Rep
Dumbbell Squat
1 Set x 1 Rep
Fri
Day 3
Est. 62 min
12 exercises
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
1 Set x 1 Rep
Dumbbell Bent-Over Row
1 Set x 1 Rep
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Rest
Est. 0 min
0 exercises
This day is empty
Any
Rest
Est. 0 min
0 exercises
This day is empty
