3 day dumbbell workout plan pdf
Standing Dumbbell Curl 2 8 7. Back biceps and wrist on day two and legs on day three in the PPL workout program.
Three Days To Ripped Spartacus Workout Full Body Workout Routine Ripped Workout
Monday- Chest and Triceps.
. One-arm Dumbell row - 4 sets of 6-8 reps. Push Workouts Chest Shoulder and Triceps. Stiff-Legged Dumbbell Deadlift - 4 sets of 15-20 reps.
Plank 3 20 Secs Day 5. Overhead Triceps Extension 2 sets x 10-15 reps. Standing Dumbbell Press - 4 sets of 6-8 reps.
Doing the dumbbell push pull legs for 6. Seated Cable Row 3 sets x 8-12 reps. Day 2 Pull Workout Biceps Back Rear Delt and Core.
6 Day PushPullLegs PPL Dumbbell Workout Plan To Build Muscle. PDF of This Workout Plan. The PPL is one of the most efficient workout programs that boost strength and hypertrophy.
Plank 3 20 Secs Day 3. This is a 3 day workout program. Pull Workouts Back Biceps and Forearms.
Ad Work Out Without Going to the Gym Get In The Best Shape Of Your Life. 3 Day Full Body Dumbbell Workout Routine Day 1 Dumbbell Bench Press - 4 sets of 6-8 reps. Legs Workouts Quadriceps Hamstring Glute and Calf.
Step 1Grab a weighted bar with a shoulder-width grip and let it hang in front of your body. 3 Day Full Body Workout At Home. Full Body Workout 2.
Lying Dumbbell Extension 2 8 Day 2 Exercise Sets Reps 1. Dumbbell Hip Thrust 4 10 - 15 5. Incline Dumbbell Curl 3 12 10 10 - 12 6.
Hanging Leg Raise 3 12 10 10 - 12 Last set is your all out HIT set to failure. On this web page Day 3 Exercise 3 is One Arm Dumbbell Row. Dumbbell Hammer Curl 2 sets x 10-15 reps.
Once you complete the two-day workout plan for the desired amount of time you start the three-day routine. Day 1 Push Workout Shoulder Chest and Triceps. Full Body Barbell And Dumbbell Workout Routine Pdf.
Day 1 - Forward Lunges - 10 Reps x 2 Squat - 15 Reps x 3 Floor IYT Raises - 8 Reps x 2 Day 2 - W Superman - 8 Reps x 2 Towel Pull inside - 10 Reps x 2 Bicep Leg Curl - 10 Reps x 2 Day 3 - Squat - 20 reps Bulgarian Split Squat - 10 reps Standing Leg Curl - 10 reps. On the PDF version of the workout it states One Arm Dumbbell Press and links to instructions for a One Arm Dumbell Row. Sets 3 Reps 10-15 Rest 2 minutes.
Barbell Curl 3 12 10 8 - 10 5. 3 Day Dumbbell Barbell Home Workout Muscle Strength The 4 Week Full Body Workout Program To Start Off 2021. Youll want to have at least one rest day between your workout days.
Friday- Legs and Shoulders. One Arm Dumbbell Rows 4 8 - 10 Each 2. 14 thoughts on Try This Effective 3 Day Dumbbell Only Workout.
Complete Upper Body Dumbbell Workout Exercise Sets Reps 1. Weighted Crunch 3 12 10 8 - 10 7. Reverse Grip Pulldown 3 12 10 8 - 10 4.
Romanian Deadlift 3 sets x 10-15 reps. Dumbbell Lunge 3 10 2. Hi Thanks for putting together this workout plan.
One Arm Dumbbell Row 4 8 - 10 2. This training plan will. Summary 3 Day Push Pull Legs Split Program.
The three-day workout plan is suitable for all fitness enthusiasts whether youre a male or female. Total Body Dumbbell Workout Pdf Workoutwalls 10 Best Dumbbell Exercises Chart Printable Printablee Com. Heres the summary of this plan.
Dumbbell Calf Raise 4 20 6. 3 Day Dumbbell Workout Program Monday - Chest and Triceps. Chest Supported Dumbbell Row 3 8 - 12 5.
Lateral Raise 2 sets x 15-20 reps. How to Choose a 3 Day PPL Split Workout Routine. Dumbbell Hamstring Curl 3 10 3.
30 to 45 minutes. Dumbbell Arnold Press 4 8 - 10 3. Dumbbell Deadlift 3 10 4.
Lateral Raises 2 8 6. Day 1 Dumbbell Push Workout Chest Triceps and Shoulders Day 2 Dumbbell Pull Workouts Back Biceps Rear Delt Core Day 3 Dumbbell Legs Workout Quads Hams Calves Glute Day 4 Day 5 Day 6 Legs Full-body 6 Day Dumbbell Workout Routine at Home Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 DB Bro-Split 6 Day Workout Plan to Maintain Muscles. Dumbbell Bench Press 3 10 5.
Dumbbell Stiff Legged Deadlift 3 10 3. Day 3 Legs Workout Quads Hamstrings Glutes and Calves. Dumbbell Hammer Curl 2 8 - 12 6.
Bent Over Barbell Row 3 12 10 8 - 10 3. In a 3-day routine youll work out every alternate day. Dumbbell Split Workout Routine.
Dumbbell Pullover 3 12 10 6 - 8 2. Step 2While keeping the bar as close as possible to the front of your body drag the bar up alongside your body by contracting your biceps. Dumbbell Shoulder Press 4 8 - 10 3.
Day 1 Exercise Sets Reps 1. Dumbbell Hamstring Curl 3 8 - 12 5. Exercise Sets Reps Full Body Dumbbell Squat 3 6 - 12 Dumbbell Bench Press 3 6 - 12 One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One.
Chest Supported Dumbbell Row 3 8 - 12. Chest Dumbbell Bench Press 3 x 8-12 Back Dumbbell Bent over Row 3 x 8-12 7 mins including rest Chest Incline Dumbbell Bench Press 3 x 8-12 BackShoulders Rear Delt Flye 3 x 8-12 7 mins including rest Shoulders Dumbbell Shoulder Press 3 x 8-12 TrapsUpper Back Dumbbell Shrugs 3 x 15-20 7 mins including rest Biceps Dumbbell Curl 3 x 8-12. Bent Over Dumbbell Row 3 10 4.
3 Day UpperLower Dumbbell Workout Plan For Lean Mass. Dumbbell Side Bends 3 15 Each 7. Barbell Deadlift 4 6-8 2-3 Incline Dumbbell Press 4 6-10 2-3 Bulgarian Split Squat 4 6-10 each side 1 min rest between legs Chest Supported Row OR Inverted Row 4 8-12 2-3 Dumbbell Lateral Raises 3 8-12 15-2 Incline Dumbbell Kickbacks 3 10-15.
Incline Dumbbell Press. You can train your chest shoulder and triceps on day 1. If you work out at home you can save 3 Day Full Body Workout At Home.
Incline Dumbbell Press 3 sets x 10-15 reps. Incline Dumbbell Bench Press 3 8 - 12 4. Dumbbell Bicep Curl - 3 sets of 8-12 reps Day 2.
Pics of. Dumbbell Squat 3 10 2. Wednesday - Back and Biceps.
Push Pull Legs 3 Day Split for Beginner. Dumbbell Split Squat 3 8 - 12 Each 4. Summary of beginner dumbbell workout routine.
Dumbbell Flyes - 4 sets of. Exercises will be performed one by one in this program. Dumbbell Plie Squat 3 8 - 12 4.
Dumbbell Military Press 3 10 5. Incline Dumbbell Bench Press 4 8 - 12 4. P90X Insanity 21 Day Fix Hiit Cardio Yoga Thousands Of Great Exercises.
By simply changing angles adding volume isolating muscles and slowing tempo you can easily make a twenty-pound dumbbell feel like a fifty-pound dumbbell. Dumbbell One-Arm Triceps Extension - 3 sets of 8-12 reps. Leg Press 3 sets x 10-15 reps.
Dumbbell Upper Body Workout Exercise Sets Reps 1. Next you need to add structure to your training by following a plan that identifies the workout split exercises and rep ranges. One Arm Dumbbell Row 3 6 - 12 Standing Dumbbell Curl 3 6 - 12 Two Arm Seated Dumbbell Extension 3 6 - 12 Sit Up 3 10 - 25 Wednesday Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday.
A sample schedule is. My question is im 57 250 lbs and i want to loose the weight and build or tone muscles at the same time is your dumbbell workout plan good for loosing fat and building muscles thank you. Standing Dumbbell Calf Raise 3 8 - 12 6.
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