3 Day bodyweight & Dumbell plan

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 3
Day 5

Chest, Back, Triceps 8 exercises, 50 mins

Push-Up (Close Hand)	3x8 reps • 60s	rest: 60s
Superman	3x8 reps • 60s	rest: 60s
Push-Up (Wide Hand)	3x8 reps • 60s	rest: 60s
Back Extension (Prone)	3x8 reps • 60s	rest: 60s
Tricep Push-Up	3x8 reps • 60s	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps • 60s	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Kickback	3x8 reps • 60s	rest: 60s

Bicep And Shoulders 6 exercises, 37 mins

Dumbbell Hammer Curl	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x8 reps • 60s	rest: 60s
Modified Push-Up to Forearms	3x8 reps • 60s	rest: 60s

Legs and Core 8 exercises, 50 mins

Prisoner Squat	3x8 reps • 60s	rest: 60s
Mountain Climber	3x8 reps • 60s	rest: 60s
Jump Squat	3x8 reps • 60s	rest: 60s
Dumbbell Calf Raise	3x8 reps • 60s	rest: 60s
Glute Kickback	3x8 reps • 60s	rest: 60s
Bridge	3x8 reps • 60s	rest: 60s
Plank	3x8 reps • 60s	rest: 60s
Crunch	3x8 reps • 60s	rest: 60s