Workout Routine

Free

Josh Enland's Dumbbell Full Body (3-day)

by gb_gym

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Source

Originated from https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

TL;DR:

  • Requires dumbbell and bench
  • 3 days per week, rest day between workout
  • Rest between 30 and 60 seconds
  • Once you get 2 reps above what is listed, then go up in weight
  • This routine takes about 30-45 minutes

Summary

The following workout is designed for those who only have access to a set of dumbbells

It can be performed as a complete workout program for up to 8 weeks. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment.

This program calls for you to work out 3 times a week. Since these workouts are full body workouts, it is best to have a rest day in between your work out days.

For example, you could perform this program on Monday, Wednesday, and Friday. This will give your body enough rest to recover in between workouts.

Be sure to track your rest periods during your workouts. The rest time in between sets for this program should be between 30-60 seconds.

Feel free to add cardio and ab specific training as you see fit. I’d recommend HIIT after your workouts on your work out days and a lower intensity form of cardio on your off/recovery days.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

Dumbbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Squat

3×10

Dumbbell Stiff Legged Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Stiff Legged Deadlift

3×10

Bent Over Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Bent Over Dumbbell Row

3×10

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Bench Press

3×10

Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lateral Raises

2×8

Standing Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Standing Dumbbell Curl

2×8

Lying Dumbbell Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Lying Dumbbell Extension

2×8

Workout 2

Dumbbell Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Lunge

3×10

Dumbbell Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Hamstring Curl

3×10

Dumbbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Deadlift

3×10

Dumbbell Military Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Military Press

3×10

Dumbbell Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Flys

2×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

2×8

Seated Dumbbell Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Seated Dumbbell Extension

2×8

Workout 3

Dumbbell Step Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Step Up

3×10

Dumbbell Stiff Legged Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Stiff Legged Deadlift

3×10

One Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

One Arm Dumbbell Row

3×10

Reverse Grip Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Reverse Grip Dumbbell Press

3×10

Dumbbell Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
29 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Rear Delt Fly

2×8

Zottman Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Zottman Curl

2×8

Close Grip Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Close Grip Dumbbell Press

2×8