Day's Dumbbell only Bulking Routine

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Triceps, and Abs 10 exercises, 1 hr 14 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Fly (Stability Ball)	3x12 reps	rest: 60s
Dumbbell Incline Press on Stability Ball	3x12 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x12 reps	rest: 60s
Dumbbell One-Arm French Press (Stability Ball)	3x12 reps	rest: 60s
Weighted Tricep Dip	3x12 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
	3x10 reps	rest: 60s

Back, Biceps, and Abs 10 exercises, 1 hr 18 mins

Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 60s
Dumbbell One-Arm Pullover (Stability Ball)	3x12 reps	rest: 60s
Stability Ball Weighted Hyperextension	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 60s
Dumbbell High Curl	3x12 reps	rest: 60s
Dumbbell Bicep Curl (Supine Wide Grip)	3x12 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x15 reps	rest: 60s
Dumbbell Side Bend	3x20 reps	rest: 60s

Legs, Shoulders, and Abs 10 exercises, 1 hr 17 mins

Dumbbell Lunge	3x15 reps	rest: 60s
Dumbbell Squat	3x15 reps	rest: 60s
Dumbbell Calf Raise	3x20 reps	rest: 60s
Donkey Calf Raise	3x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Posterior Fly on Stability Ball	3x12 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 60s

Abs Day 6 exercises, 43 mins