Dumbbell Full Body Plan 3
Bulking
Advanced
None
Plan Details
The Dumbbell Full Body Plan 3 routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a three day, advanced, bulking program that can be performed at the gym or in your home. The only pieces of equipment you'll need is a bench, and/or stability ball and dumbbells. A stability ball is also used but you can replace that exercise with a bench if need be. The three workout sessions, in terms of muscle group breakdown, looks like this: Day 1: Chest/Shoulders/Triceps Day 2: Legs/Core Day 3: Back/Biceps Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shld./Tricep
Est. 59 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Legs/Core
Est. 43 min
6 exercises
Dumbbell Plie Squat
4 Sets x 12,10,8,8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12,10,10 Reps
Stability Ball Dumbbell Sit-Up
2 Sets x 15 Reps
Dumbbell Wood Chop
2 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Day 3
Workout 3: Back/Bicep
Est. 56 min
7 exercises
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
