3-Day Full Body Split Dumbbell Workout
Transform your fitness routine with this 3-Day Full Body Split Dumbbell Workout!
Designed for both beginners and intermediates, this simple yet powerful plan can be done at home or in the gym using just a pair of dumbbells.
Build strength, burn fat, and see results without complicated equipment.
• 00:00:00 - Introduction
• 00:00:08 - Chest and Triceps
• 00:00:40 - Back and Biceps
• 00:01:12 - Legs and Shoulders
• 00:01:44 - Warm-Up and Cool-Down
• 00:01:52 - Conclusion
• Chest & Triceps
Dumbbell Bench Press 3 x 8
Dumbbell Flyes 3 x 10 - 15
Dumbbell Tricep Kickbacks 3 x 10 - 15
Dumbbell Overhead Tricep Extensions 3 x 8 - 12
Pushups to Failure
• Back & Biceps
Bent-Over Rows 3 x 8 - 12
Single-Arm Rows 3 x 10 - 12
Bicep Curls 3 x 8 - 12
Hammer Curls 3 x 10 - 12
Shoulder Shrugs 3 x 12 - 15
• Legs & Shoulders
Dumbbell Squats 3 x 10 - 15
Dumbbell Lunges 3 x 8 - 10 per leg
Dumbbell Deadlifts 3 x 10 - 12
Dumbbell Shoulder Press 3 x 8 - 12
Dumbbell Lateral Raises 3 x 10 - 15