3 Day Split Program: Dumbbell

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This 3-day split routine 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
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,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 3

Workout 1: Chest/Shoulder/Tricep 17 exercises, 0 min

One-Arm Hang	1x8 reps • 30s	rest: 20s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover (Stability Ball)	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x12,10,8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12,10,8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	4x12,10,8,6 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Supported Tricep Extension	3x8 reps	rest: 60s

Workout 2: Back/Bicep/Forearm 17 exercises, 0 min

One-Arm Hang	1x8 reps • 35s	rest: 20s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x10 reps	rest: 60s
Dumbbell Incline Bench Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Reverse Curl	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x12,10,8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12,10,8 reps	rest: 60s

Workout 3: Legs/Calf/Core 17 exercises, 0 min

Upward Facing Dog	1x8 reps • 30s	rest: 20s
Hip Stretch	1x8 reps • 30s	rest: 20s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Lunge	3x12,10,8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Smith Machine Toe Raise	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x12,10,8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x12,10,10 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Calf Stretch	3x8 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x12,10,10 reps	rest: 60s