3 Day Dumbbell Split Program 2
Bulking
Advanced
None
Plan Details
The 3 Day Dumbbell Split Program 2 routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 3-day dumbbell 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 9 exercises, session length is 60-minutes, 3 sets x 6-12 repetitions. Day 2: Back/Bicep/Forearm 7 exercises, 52-minutes session, 3-4 sets each x 6-10 repetitions. Day 3: Legs/Calf/Core 9 exercises, 55-minute session, 3-4 sets x 8-12 repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 74 min
8 exercises
Dumbbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Day 2
Workout 2: Back/Bicep/Forearm
Est. 72 min
7 exercises
Dumbbell Deadlift
4 Sets x 8,8,6,6 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10,8,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,8,8 Reps
Plank
1 Set
Day 3
Workout 3: Legs/Calf/Core
Est. 52 min
9 exercises
Upward Facing Dog
1 Set
Hip Stretch
1 Set
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12,10,8,8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 12 Reps
Plank
1 Set
