Load dumbbells into position with your upper arm between neutral to 60 degrees from your torso. DB Renegade Rows 3 12.
3 Day Weight Program Total Body Workout Routine Workout Program Gym Powerlifting Workouts
While each routine has stated workout days ofMonday Wednesday and Friday any other three nonconsecutive days each week can be used.
3 day full body dumbbell workout plan. Cross Body DB Hammer Curl 3 12. Most of these are not just simple compound exercises they are truly full body dumbbell exercises as they will involve both the lower and upper body acting on multiple joints and targeting multiple muscle groups. Pull the dumbbell back to your starting position and repeat for reps.
Right here is the 3-day full physique dumbbell exercise youve got been ready for. 9 rows Heres the summary of this plan. Ill explain the details of all three workouts in this section and Ill have a separate section with the best video demonstrations I can find for each individual exercise.
Tuesday Off Wednesday 10 Minute warm up pr-workout 15 minutes post-workout. Things To Know Before you Begin this 3 Day Split Workout. This 31-day dumbbell routine will tone and strengthen your entire body This one-month plan will give you a full-body workout using just a pair of dumbbells.
Can you build muscle 3 days a week. Train most muscles every workout. 3 Day Full Body Dumbbell Workout Routine Day 1 Dumbbell Bench Press do 4 sets of 6 8 reps.
What does this 3 day a week full body workout plan consist of. Standing dumbbell curl Reps 8-10 Sets 3 Rest 30 secs Day 2 Circuit Dumbbell incline rear fly Reps 8-10 Sets 2 Rest 60 secs Two arm dumbbell stiff-legged deadlift Reps 15 Sets 1 No Rest Incline bicep curl Reps 10-12 Sets 2 Rest 30 secs Dumbbell bent-over row Reps 10 Sets 2 Rest 60 secs. Stiff-Legged Dumbbell Deadlift do 4 sets of 15 20 reps.
By utilizing compound dumbbell lifts this workout makes muscle growth simple and doesnt require a fancy gym membership. Bent Over DB Row 3 8. Floor Dumbbell Press Lay on the floor with bent knees and feet on the ground.
And if you work out in the gym you can download the Best Upper Lower Split Workout Routine. A short metabolic resistance training circuit that can maintain muscle while burning fat. Dumbbell Flys 2 8 6.
Glutes Single-Leg Glute Bridge Add load to a glute bridge by placing a dumbbell across the top of one quad. Dumbbell One-Arm Triceps Extension do 3 sets of 8 12 reps. 3 Day Full Physique Dumbbell Exercise Routine Day 1 Dumbbell Bench Press do 4 units of 6 8 reps Stiff-Legged Dumbbell Deadlift do 4 units of 15 20 reps Standing Dumbbell Press do 4 units of 6 8 reps One-arm Dumbbell row do 4 units of 6 8 reps.
If you work out at home you can save 3 Day Full Body Workout At Home. Swing the dumbbell through your legs as you drive. 5 best exercises 1.
Lift the opposite leg and foot off the ground. Full Body Training Level Beginner Program Duration 4 weeks Days Per Week 3 Time Per Workout 20-45 minutes Equipment Required Kettle Bells Target Gender Male Female Recommended Supps Protein Powder Creatine Optional Workout PDF Download Workout Workout Description Theres two elements to this program that I know youll love. Pause your elbows on the ground for 1-2 seconds then repeat.
3-Day Dumbbell Workout Plan for the Upper Body. Every workout will include your full body and will ensure a stimulus for all of your muscles to grow during recovery. A 2-day split dumbbell workout where half the body gets worked in one workout and half the body in a second workout.
This total body workout is going to allow you. Saturday June 27 2020. Below are 17 of the best total body dumbbell exercises.
Dumbbell Bicep Curl do 3 sets of 8 12 reps Day 2. Approx 45-60 min per workout. Week 1 of 4-week Beginner dumbbell workout program Day 1 Beginner dumbbell workout routine Day 2 Day 3 Day 4.
Single Leg DB Deadlift 3 8. Monday 5 Minute warm up pre-workout 20 minutes post-workout. Youll really feel like you pushed some iron after these workouts.
Press the weight up then draw it back down by retracting the shoulder blades. A Full Listing Of 3-Day-Per-Week Workouts. The Ultimate Full-Body Workout Before you get going on the workout grab a 10-12-pound dumbbell and warm up by doing the following.
Saturday Off Sunday Off. Seated Dumbbell Extension 2 8 Day 3 Exercise Sets Reps 1. Do 3-4 sets of 8-12 reps.
Dumbbell Stiff Legged Deadlift 3 10 3. Adding dumbbell weights to your workout routine is an excellent way to boost the amount of calories you burn increase your muscle tone promote bone. Zottman Curl 2 8 7.
Here are four routines that fall under the 3 dayweek training frequency as well as the 3-day full-body workout. Planks 3 60 seconds. Warm-Up 1 Single-Dumbbell Halo 1 set 10 reps in both directions 2 Rear Delt Fly 1 set 10 reps 3 Stiff-Legged Dumbbell Deadlift 1 set 10 reps 4 Dumbbell Goblet Squat 1 set 10 reps 5 Elbow plank 1 set 30 sec 6.
No more treadmilling for hours. Thursday Off Friday 5 minutes warm up pre-workout 30 minutes post-workout. 1 set 10 reps.
Lie on the floor and pull your heels close to your glutes by bending your knees. Standing Dumbbell Press do 4 sets of 6 8 reps. One Arm Dumbbell Press 3 10 4.
Dumbbell Military Press 3 10 5. Reverse Grip Dumbbell Press 3 10 5. 3 day full body dumbbell workout.
Its not meant to help you prepare for a Spartan race give you the conditioning of a UFC fighter or turn you into a serious contender for the title of Worlds Strongest Man. Contains 50 of the most effective dumbbell exercises. This 3 day full body dumbbell workout is perfect for beginners with limited equipment.
Dumbbell Deadlift 3 10 4. There are many different ways to create a 3 day split but this routine is a fantastic full body-upper-lower split routine that provides 3 workouts every week. Okay so heres the routine.
Dumbbell Rear Delt Fly 2 8 6. If this is done as your main full body dumbbell workout routine Id say you could do it 3-4 times per week. 7 workouts a goals and guide cards.
Hammer Curl 2 8 7. You can definitely build muscle working out 3 days a week because building muscle is about making your muscles adapt from resistance training. Dumbbell Step Up 3 10 2.
Close Grip Dumbbell Press 2 8. Third this is a 3-day workout plan designed to stimulate muscle growth. 17 BEST FULL BODY DUMBBELL EXERCISES.
Push Pull Legs PPL Chest Tris Back Bies Legs Shoulders UpperLowerUpper ULU split UpperLowerFull ULF split Three-day full-body workout not technically a split Push-Pull-Legs 3-Day Split Difficulty level. One-arm Dumbbell row do 4 sets of 6 8 reps. DB Pullover 3 12.
Working out three days per week is by far the most popular way to workout. Push Workouts Chest Shoulder and Triceps.
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