Beginner Split Routine: Dumbbell

This is a beginner, 3-day split routine that takes out all the guess work 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 71-minutes, 3 sets x 8-12 repetitions.

Day 2: Back/Bicep/Forearm
10 exercises, 69-minutes session, 3-4 sets each x 6-12 repetitions.

Day 3: Legs/Calf/Core
10 exercises, 60-minute session, 3 sets x 8-12 repetitions.


Stay Strong, Together


MICHAEL WOOD, CSCS
Jefit