Dumbbell: 3-Day Split Program - JEFIT

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Dumbbell: 3-Day Split Program - JEFIT

Dumbbell: 3-Day Split Program banner

Dumbbell: 3-Day Split Program

Bulking

Advanced

Dumbbell

Plan Details

The Dumbbell: 3-Day Split Program routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

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

Routine detail

Day 1

Workout 1: Chest/Shoulder/Tricep

Est. 37 min

10 exercises

One-Arm Hang Demonstration

One-Arm Hang

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Day 2

Workout 2: Back/Bicep/Forearm

Est. 31 min

9 exercises

One-Arm Hang Demonstration

One-Arm Hang

1 Set

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Day 3

Workout 3: Legs/Calf/Core

Est. 30 min

10 exercises

Upward Facing Dog Demonstration

Upward Facing Dog

1 Set

Hip Stretch Demonstration

Hip Stretch

1 Set

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12,10,8,8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 12,10,8,6 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

3 Sets x 10 Reps

Stability Ball Dumbbell Sit-Up Demonstration

Stability Ball Dumbbell Sit-Up

3 Sets x 15 Reps