3 Day bodyweight & Dumbell plan
Bulking
Beginner
Body
Plan Details
The 3 Day bodyweight & Dumbell plan routine by aechessen is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
this is a bodyweight plus dumbells home workout program for me. I'm only using it as a test for this app and it is by no means an official and proper workout routine
Routine detail
Day 1
Chest, Back, Triceps
Est. 50 min
8 exercises
Push-Up (Close Hand)
3 Sets x 8 Reps
Superman
3 Sets
Push-Up (Wide Hand)
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Day 3
Bicep And Shoulders
Est. 38 min
6 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Modified Push-Up to Forearms
3 Sets x 8 Reps
Day 5
Legs and Core
Est. 50 min
8 exercises
Prisoner Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
Plank
3 Sets
Crunch
3 Sets x 8 Reps
