Dumbbell Full Body Plan

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a three day bulking plan that can be performed at the gym or in your home. The only pieces of equipment you'll need is a bench and dumbbells. A stability ball is also used but you can replace that exercise with a bench if need be.

The three workout sessions, in terms of muscle group breakdown, looks like this:

Day 1: Chest/Shoulders/Triceps

Day 2: Legs/Core

Day 3: Back/Biceps

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 3

Workout 1: Chest/Shld./Tricep 8 exercises, 1 hr 5 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12,10,8 reps	rest: 60s
Dumbbell Tricep Extension	3x12,10,8 reps	rest: 60s

Workout 2: Legs/Core 7 exercises, 1 hr 0 min

Dumbbell Plie Squat	4x12,10,8,6 reps	rest: 60s
Dumbbell Reverse Lunge	4x8,8,6,6 reps	rest: 60s
Dumbbell Squat	4x8 reps	rest: 60s
Dumbbell Step-Up	4x8,8,6,6 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x15 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
Dumbbell Side Bend	3x20,15,12 reps	rest: 60s

Workout 3: Back/Bicep 8 exercises, 1 hr 1 min

Dumbbell Deadlift	4x8,8,6,6 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	4x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Spider Curl	2x12,10 reps	rest: 60s
Dumbbell Hammer Curl	2x10 reps	rest: 60s