Dumbbell and Barbell Full Body With Cardio

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells and barbell only.

For many individuals they aren't able to afford a gym membership or aren
't able to get to a gym; thus this routine provides a jfull-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass.

It focuses upon heavy lifts and around 3 to 4 sets with 15 reps per set to increase muscle mass and gaining during exercise performance.

*** Notes :

You are able to insert cardio exercises into the days being performed.

If you would like to perform more cardio, you can substitute rest days for cardio days.

For women who are using this routine, increase the amount of repetitions being performed for a toned look.

Monday
Wednesday
Friday
Sunday

Easy Monday 5 exercises, 46 mins

Dumbbell Bicep Curl	3x35 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x35 reps	rest: 60s
Barbell Bench Press	3x15 reps	rest: 60s
Weighted Hanging Knee Raise	3x8 reps	rest: 60s

Wednesday Cry 7 exercises, 1 hr 0 min

Barbell Stiff-Leg Deadlift	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Dumbbell Upright Row	3x15 reps	rest: 60s
Barbell Bench Press	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x15 reps	rest: 60s
Hanging Knee Raise	3x15 reps	rest: 60s

Friday Torture 7 exercises, 53 mins

Barbell Lunge	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Barbell Rear Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 60s
Plank	1x8 reps	rest: 60s