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Simple 3 day dumbbellCreated by Psych
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Workout Programs → Simple 3 day dumbbell
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Summary
3 Workouts / 13 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This workout program only requires a set of dumbbells and is split over three days. No cardio is included since everyone has his own preferences there.
Workouts
Description
Beginners should remember to warm up with stretching and two warm-up sets before each lift to ensure that they have the proper form and range of motion down, as well as to gauge how much weight they can handle.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Dumbbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Squats - Barbell 3 sets: 6 reps, 6 reps, 6 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Bent Over Dumbbell Row 3 sets: 10 reps, 10 reps, 10 reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Shoulder Press - Dumbbell, Palms-In 3 sets: 10 reps, 10 reps, 10 reps Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position. Can also be done seate... |
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Stiff-Legged Dumbbell Deadlift 3 sets: 6 reps, 6 reps, 6 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ... |
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