Dumbbell Split Training Program

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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

This 3-day split routine for beginners that takes out all of 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
6 exercises, session length is 50-minutes, 3 sets x 8-12 repetitions.

Day 2: Back/Bicep/Forearm
5 exercises, 45-minutes session, 3 sets each x 8-12 repetitions.

Day 3: Legs/Calf/Core
7 exercises, 50-minute session, 3 sets x 8-12 repetitions.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Chest/Shoulder/Tricep 6 exercises, 44 mins

Dumbbell Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x12,10,8 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s

Workout 2: Back/Bicep/Forearm 5 exercises, 44 mins

Dumbbell Bent-Over Row	3x12,10,8 reps	rest: 75s
Dumbbell Pullover on Stability Ball	3x12,10,8 reps	rest: 75s
Dumbbell Incline Curl	3x12,10,8 reps	rest: 75s
Dumbbell Concentration Curl	3x12,10,8 reps	rest: 75s
Dumbbell Alternating Hammer Curl	4x12,10,8,8 reps	rest: 60s

Workout 3: Legs/Calf/Core 7 exercises, 56 mins

Dumbbell Lunge	3x12 reps	rest: 90s
Dumbbell Squat	3x12 reps	rest: 90s
Dumbbell Step-Up	3x6 reps	rest: 90s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Dumbbell Seated Calf Raise	3x12 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x12 reps	rest: 60s