3 Day Magic 8 Muscle Growth Workout. We also use affiliate links from Rogue Fitness, Rep Fitness, ProsourceFit, Fringe Sport, Titan Fitness, and TRX Training to earn fees through the website. 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. 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. For the routine, you will need … 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 https://cuttystrength.com/effective-3-day-dumbbell-only-workout Workout Type Split Workout. ), Looks like a good routine. This workout is designed for those who want to simplify their training or only have access to a limited amount of equipment. 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. Equipment Dumbbell, Bodyweight, Bench, Pull up bar. Thanks for the request. Workout Routine - Dumbbells - … Workout Progression. Keep rest periods low. This full body workout hits all your major muscle groups. 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 an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. They come up with a reason they can't do an exercise, and they stick to that story. Day 3. 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). 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… Dumbbell triceps extension: 3 sets, 10 repetitions; Wednesday: Back And Biceps Beating. Dumbbell Rear Delt Fly 2 8 6. Dumbbell Stiff Legged Deadlift 3 10 3. Use the olive oil, enjoy cheese, and don't be afraid to have a normal portion size of pasta. 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. 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). Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. CrossFit Dumbbell shoulder workouts are a great way to improve strength, balance and unilateral movement. 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. It doesn't mean you can't eat it, but did you really need the entire pint of ice cream? This is a great program to pair with cardio on the alternate days, like running or biking. 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. Learn how to cook meats and carbohydrates. In my opinion, this is the optimal 3-day split for building the most amount of muscle in the least amount of time. In this episode Coach Ali covers day 3 of his 30 days dumbbell workout transformation challenge. The 3-Day Upper/Lower Split. Because it’s an extensive program, only complete it 2 – 3 days per week with at least 1 day rest between workouts. Goals Build Muscle. 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. If you really want to improve your health and notice changes in your health and physical appearance, cooking is where it's at. mywrkouts.com. Your workouts will be faster and you'll feel like you've accomplished a lot more. Remember, to drink plenty of water during your workout. First off, is there any reason that My only question is that, since this is supposed to be stretched across 8 weeks, do we have to start of with 12-15 reps per set or can we progressively increase the reps from 8/set to 15/set over the stretch of 8 weeks? Day 1 – Chest + Triceps ; Day 2 – Rest; Day 3 – Legs + Shoulders ; Day 4 – Rest; Day 5 – Back + Biceps; Day 6 – Rest; Day 7 – Rest Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. Thanks for reading the fine print. Thank you!– JosianAnswer: Hi Josian. Seriously, if you want to change one dynamic of your workouts, keeping your rest periods low makes a huge difference. These fees do not affect your purchase price. As an Amazon Associate we earn commissions from qualifying purchases. Anyone who is serious about building muscle. If you click an aff. *These statements have not been evaluated by the Food and Drug Administration. 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… First up, we have the 3-day upper/lower split. 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. It will also give your body more time to recover after the workouts. Try to keep your … But don’t panic, I’ve got you covered there. Your email address will not be published. You can pick whichever one you like best. (I’m also increasing the weights over the weeks. 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. We'll be performing exercise three days per week — ideally keeping a rest day between sessions. So there is no rack or bench, no bands, and no other options like a pull-up bar or dip station. This increases the intensity of the workout and keeps your heart rate elevated throughout the entire workout. 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. With only 3 days, the difference to your muscle can be seen. This will push your cardio to the next level and allow you to work efficiently through fatigue. This product is not intended to diagnose, treat, cure, or prevent any disease. 5 Strength Building CrossFit Dumbbell Shoulder Workouts. Zottman Curl 2 8 7. When it comes to time exercising, you'll only be investing about 30 minutes into your workout. A Full Listing Of 3-Day-Per-Week Workouts! Days Per Week 3… This keeps the guesswork out of your training and allows you to push yourself without second-guessing yourself. 3 days ago. 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. Try to keep your rest between sets to 30 to 60 seconds. 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. A 3 day split workout is the most popular workout routines around. With the use of the dumbbell, you can perform various equipment. The goal with this workout is to build muscle by utilizing a full body workout routine using only dumbbells. Reduce your risk of injury and improve your performance with these five CrossFit dumbbell shoulder workouts. This 3 day full body dumbbell workout is is perfect for beginners with limited equipment. Strong shoulders are essential for a wide variety of CrossFit movements, from toes … Goals Build Muscle. Each workout should take you about 60-70 minutes, door to door. 3 Day Beginner Full Body Workout Routine for Mass. Add size to your arms, chest and shoulders with these four dumbbell workouts ... a better workout and a little less DOMS the following day. In fact, if I only had access to dumbbells … 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. Days Per Week 3. Have every exercise you are going to do and every weight you will use before you step into the gym. Experience Beginner (1-2 years) Time 58 min. Alternative 3-Day Workout Splits. 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. Find songs that pump you up, make you feel powerful, or otherwise empowered to perform better. Always a fan of the free weights! Dynamically stretching before you lift could help you warm up and get ready for the day's workout. You can swap out old exercises and introduce new exercises to enhance variety and enjoyment. What is a “Full Body Workout”? 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 Take a look and why not try it for yourself? ABN 77 636 019 844. This keeps you from wasting a set which maximizes your progress will help … Go into the gym with a plan. Reverse Grip Dumbbell Press 3 10 5. 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. link and then make a purchase, we may earn a commission at no extra cost to you. 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. Workout 1: Chest And Back (Week 1) 1A Floor press. Experience Intermediate (2-3 years) Time 73 min. You may simply need to increase the volume. Doing this workout needs a rest day in between so that your muscles will not forcibly be used. A three-day dumbbell workout schedule is an appropriate lifting frequency for building strength or size in your upper-body muscles. Workout Type Full Body Workout. 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. Incline dumbbell press (Upper Chest) 3 sets of 10 reps. Dumbbell Lunges (Legs) 3 sets of 12. The increase in the volume of the activities can be seen instantly. 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. Dumbbell triceps extension: 3 sets of 12, cure, or empowered. Work efficiently through fatigue have access to a limited amount of muscle the. N'T be afraid to have a normal portion size of pasta and keeps your rate! 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