3 Day Dumbbell Split Program 2

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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 8 exercises, 1 hr 13 mins

Dumbbell Bench Press	3x10,8,6 reps	rest: 120s
Dumbbell Incline Bench Press	3x10,8,6 reps	rest: 120s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell Bent-Over Raise	3x10 reps	rest: 90s
Dumbbell Shoulder Press	3x10,8,6 reps	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	3x12,10,8 reps	rest: 90s
Dumbbell Tricep Extension	3x10 reps	rest: 90s

Workout 2: Back/Bicep/Forearm 7 exercises, 1 hr 12 mins

Dumbbell Deadlift	4x8,8,6,6 reps	rest: 150s
Dumbbell Bent-Over Row	4x8 reps	rest: 120s
Dumbbell Pullover on Stability Ball	3x10 reps	rest: 90s
Dumbbell Incline Curl	4x10 reps	rest: 90s
Dumbbell Concentration Curl	4x10,8,8,6 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x10,8,8,8 reps	rest: 90s
Plank	1x8 reps • 60s	rest: 30s

Workout 3: Legs/Calf/Core 9 exercises, 52 mins

Upward Facing Dog	1x0 reps • 30s	rest: 20s
Hip Stretch	1x0 reps • 30s	rest: 20s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell Squat	4x12,10,8,8 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Dumbbell Seated Calf Raise	3x12 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x12 reps	rest: 60s
Plank	1x8 reps • 75s	rest: 30s