Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout

 

This workout programme is ideal for doing at home or while travelling because it just calls for dumbbells and has the ideal volume to encourage muscular building.

WORKOUT SUMMARY

• Main Goal
  Build Muscle
• Workout Type
  Full Body
• Training Level
  Beginner
• Program Duration8 weeks
• Days Per Week
  3
• Time Per Workout25-30 minutes
• Equipment Required
  Dumbbells
• Target GenderMale & Female
• Recommended Supps
  Whey Protein
  Protein Bars (Optional)
  Multivitamin
  Fish Oil
• Workout PDFDownload Workout

Workout Description

The exercise regimen that follows is intended for people who only have access to a pair of dumbbells.

It's ideal for people who exercise at home, frequently travel, or are brand-new to weight lifting.

It can be used as a full exercise regimen for up to 8 weeks. At that point, you might want to think about upping the intensity of your workouts or altering your regimen to incorporate a wider range of equipment.

This programme requires you to exercise three times per week. It is best to have a rest day in between your workout days because these exercises use the entire body.

You may run this programme, for instance, on Monday, Wednesday, and Friday. Your body will get enough rest as a result to recover between workouts.

Keep track of your rest breaks while working exercise. For this exercise programme, the rest period between sets should be between 30 and 60 seconds.

Add cardio and exercise that targets your abs as you see fit. On workout days, I would advise HIIT following your workouts, and on rest/recovery days, I would advise a lower intensity form of cardio.

Please feel free to express any questions you may have regarding this programme in the comments box below.

Continue with this 4-day workout regimen with only dumbbells after completing the previous one.

Recommended: Need assistance gaining muscle? Take our Free Strength Training Course.

3 Day Full Body Dumbbell Workout

Day 1

Exercise	Sets	Reps
1. Dumbbell Squat	3	10
2. Dumbbell Stiff Legged Deadlift	3	10
3. Bent Over Dumbbell Row	3	10
4. Dumbbell Bench Press	3	10
5. Lateral Raises	2	8
6. Standing Dumbbell Curl	2	8
7. Lying Dumbbell Extension	2	8

Day 2

Exercise	Sets	Reps
1. Dumbbell Lunge	3	10
2. Dumbbell Hamstring Curl	3	10
3. Dumbbell Deadlift	3	10
4. Dumbbell Military Press	3	10
5. Dumbbell Flys	2	8
6. Hammer Curl	2	8
7. Seated Dumbbell Extension	2	8

Day 3

Exercise	Sets	Reps
1. Dumbbell Step Up	3	10
2. Dumbbell Stiff Legged Deadlift	3	10
3. One Arm Dumbbell Row	3	10
4. Reverse Grip Dumbbell Press	3	10
5. Dumbbell Rear Delt Fly	2	8
6. Zottman Curl	2	8
7. Close Grip Dumbbell Press	2	8