Workout Routine

Free

My 3 day dumbell

by Bartonlol

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Week 1

Monday:Workout A

Tuesday:off

Wednesday:Workout B

Thursday:off

Friday:Workout A

Saturday:off

Sunday:off

Week 2

Monday:Workout B

Tuesday:off

Wednesday:Workout A

Thursday:off

Friday:Workout B

Saturday:off

Sunday:off For Inverted Rows start with just bodyweight at 3x8. Add 2 lbs per each successful 3x10 via weighted vest or backpack.

For all Dumbbell exercises start at the low end of the rep range and increase weight only after all sets are done in the upper top end of the rep range.

Starting TM is 90% of 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

A

Squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

One Arm Rows

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

B

pullovers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Inverted rows

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

My 3 day dumbell

Targeted muscles

Workouts

A

Squat

Set

Intensity

Weight

Reps

Rest time

Squat

3×10

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

3×10

One Arm Rows

Set

Intensity

Weight

Reps

Rest time

One Arm Rows

3×10

fly

Set

Intensity

Weight

Reps

Rest time

fly

3×12

curl

Set

Intensity

Weight

Reps

Rest time

curl

3×12

triceps extension

Set

Intensity

Weight

Reps

Rest time

triceps extension

3×12

B

pullovers

Set

Intensity

Weight

Reps

Rest time

pullovers

3×8

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

seated shoulder press

3×10

Inverted rows

Set

Intensity

Weight

Reps

Rest time

Inverted rows

3×10

romanian deadlift

Set

Intensity