Dumbbell: 3-Day Split Program

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This advanced, 3-day split routine takes all of the guesswork out for you. It is a complete, full body plan that needs only a pair of dumbbells, a bench (and stability ball for one exercise). If no ball is available to you, simply use a bench.

The program description looks like this:

Day 1: Chest/Shoulder/Tricep
10 exercises, session length is 75-minutes, 3-4 sets x 8-12 repetitions.

Day 2: Back/Bicep/Forearm
10 exercises, 70-minutes session, 3-4 sets each x 6-12 repetitions.

Day 3: Legs/Calf/Core
10 exercises, 72-minute session, 3-4 sets x 8-12 repetitions.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Chest/Shoulder/Tricep 10 exercises, 36 mins

One-Arm Hang	1x8 reps • 30s	rest: 20s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s

Workout 2: Back/Bicep/Forearm 9 exercises, 31 mins

One-Arm Hang	1x8 reps • 35s	rest: 20s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Dumbbell Pullover on Stability Ball	4x10 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s

Workout 3: Legs/Calf/Core 10 exercises, 30 mins

Upward Facing Dog	1x0 reps • 30s	rest: 20s
Hip Stretch	1x0 reps • 30s	rest: 20s
Dumbbell Lunge	4x12,10,8,8 reps	rest: 60s
Dumbbell Squat	4x12,10,8,6 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Dumbbell Seated Calf Raise	3x12 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x15 reps	rest: 60s