If you re looking for a workout routine that targets your entire body while also being easy to follow a 3 day full body dumbbell workout routine might be just what you need This routine is perfect for beginners and advanced lifters alike and can be done from the comfort of your own home or at the gym In this article we ll cover everything you need to know about creating and following a 3 day full body dumbbell workout routine .
If you're looking for a workout routine that targets your entire body while also being easy to follow, a 3 day full body dumbbell workout routine might be just what you need. This routine is perfect for beginners and advanced lifters alike, and can be done from the comfort of your own home or at the gym. In this article, we'll cover everything you need to know about creating and following a 3 day full body dumbbell workout routine.
What is a 3 Day Full Body Dumbbell Workout Routine?
A 3 day full body dumbbell workout routine is a strength training program that targets all major muscle groups in your body, using dumbbells as the primary equipment. This routine is designed to be done three times a week, with each workout targeting different muscle groups.
How to Create a 3 Day Full Body Dumbbell Workout Routine?
To create a 3 day full body dumbbell workout routine, you'll need to build a workout plan that targets all major muscle groups in your body. Here's a basic template for a 3 day full body dumbbell workout routine:
Day 1: Upper Body
- Dumbbell Bench Press
- Dumbbell Rows
- Dumbbell Shoulder Press
- Dumbbell Bicep Curls
- Dumbbell Tricep Extensions
Day 2: Lower Body
- Dumbbell Squats
- Dumbbell Lunges
- Dumbbell Deadlifts
- Dumbbell Calf Raises
Day 3: Total Body
- Dumbbell Chest Flys
- Dumbbell Pullovers
- Dumbbell Lateral Raises
- Dumbbell Hammer Curls
- Dumbbell Skull Crushers
- Dumbbell Bulgarian Split Squats
- Dumbbell Sumo Deadlifts
- Dumbbell Glute Bridges
Remember to start with a warm-up before each workout and cool down and stretch afterwards. Also, be sure to choose a weight that challenges you but still allows you to maintain proper form.
Step-by-Step Guide to a 3 Day Full Body Dumbbell Workout Routine
Now that you have a basic template for your 3 day full body dumbbell workout routine, let's break down each day and what exercises you should be doing:
Day 1: Upper Body
On day one, you'll focus on your upper body. Start with a 5-10 minute warm-up, such as jogging in place or jumping jacks. Then, move on to your exercises:
- Dumbbell Bench Press: 3 sets of 8-12 reps. Lie on a bench with your feet flat on the ground and hold a dumbbell in each hand. Lower the dumbbells to your chest, then push them back up.
- Dumbbell Rows: 3 sets of 8-12 reps. Bend over slightly with your knees slightly bent and hold a dumbbell in each hand. Pull the dumbbells up to your chest, then lower them back down.
- Dumbbell Shoulder Press: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells to shoulder height, then push them up above your head.
- Dumbbell Bicep Curls: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Curl the dumbbells up towards your shoulders, then lower them back down.
- Dumbbell Tricep Extensions: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells above your head, then lower them behind your head.
Finish with a cool down and stretch.
Day 2: Lower Body
On day two, you'll focus on your lower body. Start with a 5-10 minute warm-up, such as jogging in place or jumping jacks. Then, move on to your exercises:
- Dumbbell Squats: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower your body down as if you were sitting in a chair, then push back up.
- Dumbbell Lunges: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lunge forward with one leg, then bring it back to the starting position. Repeat with the other leg.
- Dumbbell Deadlifts: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower the dumbbells down towards your feet, then lift them back up.
- Dumbbell Calf Raises: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise up onto your toes, then lower back down.
Finish with a cool down and stretch.
Day 3: Total Body
On day three, you'll focus on your total body. Start with a 5-10 minute warm-up, such as jogging in place or jumping jacks. Then, move on to your exercises:
- Dumbbell Chest Flys: 3 sets of 8-12 reps. Lie on a bench with your feet flat on the ground and hold a dumbbell in each hand. Bring the dumbbells together above your chest, then lower them back down.
- Dumbbell Pullovers: 3 sets of 8-12 reps. Lie on a bench with your feet flat on the ground and hold a dumbbell in each hand. Raise the dumbbells above your chest, then lower them back behind your head.
- Dumbbell Lateral Raises: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells out to your sides, keeping your arms straight.
- Dumbbell Hammer Curls: 3 sets of 8-12 reps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Curl the dumbbells up towards your shoulders, keeping your palms facing each other.
- Dumbbell Skull Crushers: 3 sets of 8-12 reps. Lie on a bench with your feet flat on the ground and hold a dumbbell in each hand. Raise the dumbbells above your chest, then lower them back behind your head.
- Dumbbell Bulgarian Split Squats: 3 sets of 8-12 reps. Stand facing away from a bench with one foot on top of the bench and hold a dumbbell in each hand. Lower your body down, then push back up.
- Dumbbell Sumo Deadlifts: 3 sets of 8-12 reps. Stand with your feet wider than shoulder-width apart and hold a dumbbell in each hand. Lower the dumbbells down towards your feet, then lift them back up.
- Dumbbell Glute Bridges: 3 sets of 8-12 reps. Lie on your back with your feet flat on the ground and hold a dumbbell in each hand. Raise your hips up towards the ceiling, then lower them back down.
Finish with a cool down and stretch.
Tips for a Successful 3 Day Full Body Dumbbell Workout Routine
Here are some tips to help you make the most out of your 3 day full body dumbbell workout routine:
- Start with a weight that challenges you but still allows you to maintain proper form.
- Gradually increase your weights as you get stronger.
- Take rest days in between workouts to let your muscles recover.
- Eat a healthy diet with plenty of protein to fuel your muscles.
- Stay hydrated throughout your workouts.
FAQs about 3 Day Full Body Dumbbell Workout Routine
Q. Can I do a 3 day full body dumbbell workout routine at home?
A. Yes, you can do this routine from the comfort of your own home as long as you have access to dumbbells.
Q. How long should each workout be?
A. Each workout should be around 45-60 minutes long, including warm-up and cool down.
