Dumbbell Only Full Body Workout 3 Days/Week

DOWNLOADS/VIEWS: 62/9992

RATING: 58 (FROM 27 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

A Full Body Dumbbell Only Workout Plan, It can be performed by people who work out at home and want to get a good results with limited equipment...

The program using 3 days per week technique. What days you decide to workout is completely up to you, but you should make them alternative Ex. Workout A , Rest, Workout B, Rest .. Etc.

After 2 months, you should either change the routine or increase weight ...

Have A nice workout...

Day 1
Day 3
Day 2

Workout A 8 exercises, 1 hr 8 mins

Aerobics	1x0 reps	rest: 5s
Dumbbell Squat	3x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell Side Bend	6x10 reps	rest: 60s
Stability Ball Ab Curl	4x10 reps	rest: 60s

Workout B 8 exercises, 1 hr 14 mins

Aerobics	0x0 reps	rest: 5s
Dumbbell Deadlift	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x10 reps	rest: 60s
Dumbbell Concentration Curl	8x10 reps	rest: 60s
Dumbbell One-Arm Row	6x10 reps	rest: 60s
Dumbbell Press (Close Grip)	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Workout A 8 exercises, 1 hr 6 mins

Aerobics	0x0 reps	rest: 5s
Dumbbell Squat	4x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Stability Ball Ab Curl	4x10 reps	rest: 60s