The 3 Day Dumbbell Split Program 2 routine by JefitTeam is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
This 3-day dumbbell split routine takes out all of the guess work for you. It is a complete, full bo...
This 3-day dumbbell split routine takes out all of the guess work for you. It is a complete, full body plan that needs only a pair of dumbbells, a bench and stability ball for one exercise. If no ball is available to you, simply use a bench.
The program description looks like this:
Day 1: Chest/Shoulder/Tricep
9 exercises, session length is 60-minutes, 3 sets x 6-12 repetitions.
Day 2: Back/Bicep/Forearm
7 exercises, 52-minutes session, 3-4 sets each x 6-10 repetitions.
Day 3: Legs/Calf/Core
9 exercises, 55-minute session, 3-4 sets x 8-12 repetitions.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Day 1
Day 2
Day 3
Workout 1: Chest/Shoulder/Tricep
Est time: 74 min
8 exercises
Dumbbell Bench Press Chest
Sets
3
Reps
10,8,6
Interval
00:00
Rest Time
02:00
Dumbbell Incline Bench Press Chest
Sets
3
Reps
10,8,6
Interval
00:00
Rest Time
02:00
Dumbbell Incline Fly Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Bent-Over Raise Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Shoulder Press Shoulders
Sets
3
Reps
10,8,6
Interval
00:00
Rest Time
02:00
Dumbbell Seated One-Arm Tricep Extension Triceps
Sets
3
Reps
12,10,8
Interval
00:00
Rest Time
01:30
Dumbbell Tricep Extension Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
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