Routine Database

Exercise Database

Shared By : JefitTeam

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 8218 / 464345

Average Rating

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Description

This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells 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 full-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 10 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 Day 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Stiff Leg Deadlift 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges 60 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Back

One Arm Dumbell Row 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Biceps

Incline Dumbbell Curl 60 sec 10 3 Progress Chart

Triceps

Alternate Bent Over Dumbbell Kickback 60 sec 10 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press 60 sec 10 3 Progress Chart
Tuesday Rest
Wednesday Day 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Rear Lunge 60 sec 10 3 Progress Chart

Back

Dumbbell Deadlift 60 sec 10 3 Progress Chart

Chest

Dumbbell Fly 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Biceps

Alternate Hammer Curl 60 sec 10 3 Progress Chart

Triceps

Dumbbell Lying Triceps Extension 60 sec 10 3 Progress Chart

Triceps

Dumbbell Tate Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Arnold Press 60 sec 10 3 Progress Chart

Shoulders

Alternating Deltoid Raise 60 sec 10 3 Progress Chart
Thursday Rest
Friday Day 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Step Ups 60 sec 10 3 Progress Chart

Upper Legs

Decline Bench Dumbbell Lunge 60 sec 10 3 Progress Chart

Back

Palms In Bent Over Dumbbell Row 60 sec 10 3 Progress Chart

Back

Bent Over Two Dumbbell Row 60 sec 10 3 Progress Chart

Chest

Palms In Dumbbell Bench Press 60 sec 10 3 Progress Chart

Chest

Bent Arm Dumbbell Pullover 60 sec 10 3 Progress Chart

Biceps

Dumbbell Spider Curl 60 sec 10 3 Progress Chart

Biceps

Dumbbell Concentration Curls 60 sec 10 3 Progress Chart

Triceps

Alternate Seated Bent Over Dumbbell Kickback 60 sec 10 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Upright Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart
Saturday Rest
Sunday Rest