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3-Day Full body workout with Dumbbells

Created by albertellenich

  • Currently 4.3/5 Stars.
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Tagged as: home, dumbbells, and full body

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Summary

3 Workouts / 17 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

This 3-day program is built on routines from several fitness magazine sources and can be done at home.

Workouts

Description

Full body workout with dumbbells and a bench. The minimum number of reps for each exercise should be 12, with a max of 15.

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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View Workout Details

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Bench Press - Dumbbells, Inclined
3 sets: 12 reps, 12 reps, 12 reps
Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p...

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Flyes - Dumbbell, Inclined Bench
3 sets: 12 reps, 12 reps, 12 reps
Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com

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Dumbbell Curl - Incline
1 set: 12 reps
Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal...

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Dumbbell Curl - Seated
2 sets: 12 reps, 12 reps
Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ...

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Crunch
4 sets: 25 reps, 25 reps, 25 reps, 25 reps
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...


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What People are Saying

walkie101

Can I do this plan with Explosive Power Training Plan? http://tracker.dailyburn.com/training_plans/1594268-Explosive-Power-Training-Plan?page=2

Created about 1 year ago by walkie101

lewiswolk

like this program

This looks like a great well balanced program to get my butt back in the gym and keep me motivated. Thanks for sharing.

Created about 1 year ago by lewiswolk

brad83

Question

Are these varied enough to do every day instead of every other day?

Created over 3 years ago by brad83

unrly

Awesome

Been doing this for about 6 weeks now, and I really enjoy it. Only have room for dbs and not in to going to the gym. So far, this has been great, especially for a beginner lifter like me. Thank you!

Created over 4 years ago by unrly

gypo1

Great!

This is just what I needed, training at home and mostly using the DumbBells! Thanks!

Created over 5 years ago by gypo1

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