3 Day Beginner Full Body Workout Routine for Mass. Workout Routine - Dumbbells - … In fact, if I only had access to dumbbells … When it comes to pushing yourself through some tough times, music can help. This routine is great if you prefer working out at home, you travel a lot, or if you are a beginner that needs to learn how use free weights. Take a look and why not try it for yourself? First up, we have the 3-day upper/lower split. Contributing Writer November 14, 2018 ... Decline Dumbbell Press: 3 sets: 12,10,6-8 reps: Front Pulldowns: 3 sets: 12,10,6-8 reps: Stiff Arm Pulldowns: 2 sets: 8-12 reps: Behind The Neck: 3 sets: 12,10,6-8 reps: Low Pulley Row: 2 sets : 8-12 reps: T-Bar Rows: 2 sets: 8-12 reps: WEDNESDAY: Squats: 3 sets: 12,10,6-8 reps: Lunges (With Dumbbells… Alternative 3-Day Workout Splits. Dumbbell Stiff Legged Deadlift 3 10 3. The Home Fit Freak is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Goals Build Muscle. This workout could be performed at home or the gym easily. Dynamically stretching before you lift could help you warm up and get ready for the day's workout. When it comes to excuses, many people say they can't exercise because they "don't have the right equipment." Build a solid workout playlist. In my opinion, this is the optimal 3-day split for building the most amount of muscle in the least amount of time. Sample Dumbbell Workout Routine. This increases the intensity of the workout and keeps your heart rate elevated throughout the entire workout. It is basically what it says! You can swap out old exercises and introduce new exercises to enhance variety and enjoyment. Although the dumbbell squat seems to be a bit less effective than a barbell squat in my opinion, but it is a god way to incorporate the quads and build some good wheels, Comments must be approved before appearing, Tiger Fitness Inc.150 Commerce DriveLoveland, OH 451401-877-397-3801Email: click here. One Arm Seated Dumbbell Extensions: 3: 10 – 12 Dumbbell Triceps Kickback: 3: 10 – 12 Dumbbell Alternate Curls: 3: 10 – 12 Dumbbell Hammer Curls: 3: 10 – 12 Dumbbell Front Raise: 3: 10 – 12 Dumbbell Lateral Raise: 3: 10 – 12 Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 – 50 minutes per workout, and only requires you to spend 3 days per week in the gym. This will push your cardio to the next level and allow you to work efficiently through fatigue. Zottman Curl 2 8 7. This 3 day full body dumbbell workout is is perfect for beginners with limited equipment. A Full Listing Of 3-Day-Per-Week Workouts! If you click an aff. link and then make a purchase, we may earn a commission at no extra cost to you. Thank you!– JosianAnswer: Hi Josian. Keep rest periods low. By utilizing compound dumbbell lifts, this workout makes muscle Your rest periods are important in this routine — you'll want to keep them short. You can always add cardiovascular training or ab work as you see fit — try some high-intensity interval training after workouts and a lower intensity form of cardio on recovery days. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts, and up to 3-4 minutes on your heavier sets of bench presses and squats. 3 days ago. Experience Beginner (1-2 years) Time 58 min. Have every exercise you are going to do and every weight you will use before you step into the gym. CrossFit Dumbbell shoulder workouts are a great way to improve strength, balance and unilateral movement. One Arm Dumbbell Press 3 10 4. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. 3 DAYS A WEEK DUMBBELL PROGRAM $ 4.99 This program features 3 dumbbell workouts each week, with the option of a fourth Bonus Workout, and a Weekly 10 Minute Bonus Burn Workout (an optional workout that can be added on to any or all days that week). If you really want to improve your health and notice changes in your health and physical appearance, cooking is where it's at. The increase in the volume of the activities can be seen instantly. We will perform just the right amount of volume to promote muscle growth while keeping the intensity high. Experience Intermediate (2-3 years) Time 73 min. Dumbbell Overhead Squat - three sets of 12 reps, Bent Over 1 Arm Dumbbell Row - four sets of 15 reps, Dumbbell Bench Press - four sets of eight reps, Dumbbell Single Leg Stiff Leg Deadlift - three sets of 10 reps, Bent Over Lateral Raise - three sets of 15 reps, Preacher Dumbbell Curl - three sets of 10 reps, Walking Dumbbell Lunge - two sets of 10 reps per leg, Romanian Dumbbell Deadlift - three sets of 12 reps, Dumbbell Overhead Press - four sets of eight reps, Incline Dumbbell Flys - four sets of eight reps, Dumbbell Pull Overs - three sets of eight reps, Overhead Tricep Press - three sets of 12 reps, Dumbbell Step Ups - three sets of 10 reps, Bent Over Dumbbell Row - four sets of 12 reps, Close Grip Dumbbell Press - two sets of eight reps. They come up with a reason they can't do an exercise, and they stick to that story. Days Per Week 3… Training Level: Bodybuilding beginners with no experience Training Days: 3 Days Routine Duration: 2 to 3 months Warm up: 5min warm up before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more When it comes to time exercising, you'll only be investing about 30 minutes into your workout. Reduce your risk of injury and improve your performance with these five CrossFit dumbbell shoulder workouts. We also use affiliate links from Rogue Fitness, Rep Fitness, ProsourceFit, Fringe Sport, Titan Fitness, and TRX Training to earn fees through the website. 5 Strength Building CrossFit Dumbbell Shoulder Workouts. This will gradually raise your body temperature and heart rate — priming your body for the workout. With the use of the dumbbell, you can perform various equipment. Instead of the sit and hold stretches, your body can move through different stretches and ranges of motion. Day 1 – Pull; Day 2 – Legs and Abs; Day 3 – Rest; Day 4 – Push; Day 5 – Full-Body; Day 6 – Rest; Day 7 – Rest; Keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight. With only 3 days, the difference to your muscle can be seen. So there is no rack or bench, no bands, and no other options like a pull-up bar or dip station. Go into the gym with a plan. Always a fan of the free weights! mywrkouts.com. Day 1 – Chest + Triceps ; Day 2 – Rest; Day 3 – Legs + Shoulders ; Day 4 – Rest; Day 5 – Back + Biceps; Day 6 – Rest; Day 7 – Rest Workout Progression. Each workout should take you about 60-70 minutes, door to door. 3 Day Full Body Dumbbell Workout. Dumbbell Rear Delt Fly 2 8 6. battle ropes increase cardio and muscle endurance, 15 Powerful Ways to Make Fitness a Priority in Your Life, 7 Surprising Benefits an Elliptical Machine Can Provide You, 6 Best Budget Rowing Machines | Test the Waters With a Cheap Rower. Dumbbell Step Ups - three sets of 10 reps; Pistol Squats - two sets of eight reps; Bent Over Dumbbell Row - four sets of 12 reps; Arnold Press - three sets of 12 reps; Bent Over Lateral Raise - three sets of 15 reps; Zottman Curls - two sets of 12 reps; Close Grip Dumbbell Press - two sets of eight reps; Workout Tips It will also give your body more time to recover after the workouts. We'll be performing exercise three days per week — ideally keeping a rest day between sessions. These fees do not affect your purchase price. As an Amazon Associate we earn commissions from qualifying purchases. mywrkouts.com. But don’t panic, I’ve got you covered there. Find songs that pump you up, make you feel powerful, or otherwise empowered to perform better. Dumbbell triceps extension: 3 sets, 10 repetitions; Wednesday: Back And Biceps Beating. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. Thanks for reading the fine print. Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits. This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses dumbbells (and personally prefers this specific split). Equipment Dumbbell, Bodyweight, Bench, Pull up bar. Thanks for the request. This routine utilizes something called the rep-goal system which means that you will have a certain amount of sets to do a certain amount of reps. Workout Type Split Workout. Incline dumbbell press (Upper Chest) 3 sets of 10 reps. Dumbbell Lunges (Legs) 3 sets of 12. Anyone who is serious about building muscle. Because it’s an extensive program, only complete it 2 – 3 days per week with at least 1 day rest between workouts. The 3-Day Upper/Lower Split. Here's a three-day workout plan that uses an adjustable bench and some dumbbells. Days Per Week 3. This full body workout hits all your major muscle groups. Workout 1: Chest And Back (Week 1) 1A Floor press. Use the olive oil, enjoy cheese, and don't be afraid to have a normal portion size of pasta. This workout is designed for those who want to simplify their training or only have access to a limited amount of equipment. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs | Crunch - Weighted 3 6 Abs | Twisting Crunch 3 6 Back | Row (Dumbbells) - on Knee; One-Arm 3 10 Chest | Dumbbell Press 3 10 Back | Shrug (Dumbbells) 3 10 Chest | Chest Fly (Dumbbells) 3 10 Forearms | Wrist Curl (Dumbbells) - One Hand 3 10. Your email address will not be published. You may simply need to increase the volume. This keeps you from wasting a set which maximizes your progress will help … This is a 3 day barbell and dumbbell workout routine that will get you into shape using barbells and dumbbells… that’s right, no machines. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. First off, I really like this workout routine. Day 3. This article may contain affiliate links. First off, is there any reason that It doesn't mean you can't eat it, but did you really need the entire pint of ice cream? *These statements have not been evaluated by the Food and Drug Administration. Here’s what it looks like. Back: Table pull up/ Broom pull up: 4 sets, 10 repetitions; Suspended row/ Door row: 3 sets, 12 repetitions; Suspended one arm row/ Rubber band one arm row: 3 sets, 10 repetitions; Biceps: Suspended biceps curl/ Rubber band biceps curl: 3 sets, 8-10 repetitions; Friday: Legs And Shoulders Fun-Day… ABN 77 636 019 844. ), Looks like a good routine. A three-day dumbbell workout schedule is an appropriate lifting frequency for building strength or size in your upper-body muscles. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Try to keep your rest between sets to 30 to 60 seconds. In this episode Coach Ali covers day 3 of his 30 days dumbbell workout transformation challenge. When it comes to working out, I know I don't want to waste time and energy doing something if I'm not going to get the most out of it. Reverse Grip Dumbbell Press 3 10 5. 3 Day Magic 8 Muscle Growth Workout. The goal with this workout is to build muscle by utilizing a full body workout routine using only dumbbells. This product is not intended to diagnose, treat, cure, or prevent any disease. Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule.Can you show me a 3 day dumbbell split routine that includes a forearms/abs/calves day for one of the workouts. Add size to your arms, chest and shoulders with these four dumbbell workouts ... a better workout and a little less DOMS the following day. Doing this workout needs a rest day in between so that your muscles will not forcibly be used. https://cuttystrength.com/effective-3-day-dumbbell-only-workout Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. This keeps the guesswork out of your training and allows you to push yourself without second-guessing yourself. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. Here are a few workout tips I've picked up over the years of training and writing that can help you get the most out of your workout. Alternate dumbbell curls (Biceps) 3 sets of 12 reps. One arm dumbbell extensions (Triceps) 3 sets of 12 reps. Ab Crunches (Abdominals) 4 sets of 15. For the routine, you will need … A 3 day split workout is the most popular workout routines around. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. Strong shoulders are essential for a wide variety of CrossFit movements, from toes … The workout plan is designed to be run for at least eight weeks, although if you still see progress after eight weeks, there's no need to stop. What is a “Full Body Workout”? Workout Type Full Body Workout. You can pick whichever one you like best. Seriously, if you want to change one dynamic of your workouts, keeping your rest periods low makes a huge difference. Goals Build Muscle. Try to keep your … Learn how to cook meats and carbohydrates. The "balance" that everyone says you need is simply asking yourself if you need that much. (Yes, only three days per week.) Remember, to drink plenty of water during your workout. Learn to cook. 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