Dumbbell Full Body Plan 3

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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 is a three day, advanced, bulking program that can be performed at the gym or in your home. The only pieces of equipment you'll need is a bench, and/or stability ball and dumbbells. A stability ball is also used but you can replace that exercise with a bench if need be.

The three workout sessions, in terms of muscle group breakdown, looks like this:

Day 1: Chest/Shoulders/Triceps

Day 2: Legs/Core

Day 3: Back/Biceps

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Chest/Shld./Tricep 8 exercises, 59 mins

Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 90s
Dumbbell Tricep Extension (Supine)	3x12,10,8 reps	rest: 60s
Dumbbell Tricep Extension	3x12,10,8 reps	rest: 60s

Workout 2: Legs/Core 6 exercises, 43 mins

Dumbbell Plie Squat	4x12,10,8,8 reps	rest: 60s
Dumbbell Reverse Lunge	4x8 reps	rest: 60s
Dumbbell Calf Raise	3x12,10,10 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	2x15 reps	rest: 60s
Dumbbell Wood Chop	2x10 reps	rest: 60s
Dumbbell Side Bend	2x20 reps	rest: 60s

Workout 3: Back/Bicep 7 exercises, 56 mins

Dumbbell Deadlift	4x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	4x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	2x10 reps	rest: 60s