3 Day Dumbbell Workout

3 Day Dumbbell Workout for Beginners

This routine is a 3-day-a-week workout routine. Each training day is followed by 1 day of rest and the third training is followed by 1 or 2 days of rest.

This routine is commonly used by beginners and consists of full-body workouts.

It is ideal for beginners due to many reasons:

  • You are allowed to become familiar with the exercises by repeating them many times during the week.
  • The weight caught in the exercises is significantly lighter thus reducing the difficulty in training.
  • To start in the gym it is a very good routine since you touch all parts of the body, thus increasing its strength and growth.

Day 1:

Squats 4 sets, 8 reps
Medium Grip Bench Press 4 sets, 8 reps
Pull-ups 4 sets, 8 reps
Bicep Curls 4 sets, 8 reps
Standing Military Press 4 sets, 8 reps
Wheel crunches 4 sets, 8 reps

Day 2:


Day 3:

Barbell Deadlift 5 sets, 5 reps
Barbell at the waist 5 sets, 5 reps
Incline Dumbbell Bench Press 5 Sets, 5 Reps
Dumbbell lats 5 sets, 5 reps
Triceps extension 5 sets, 5 reps
Hammer Biceps 5 sets, 5 reps

Day 4


Day 5

Front Steps 5 sets, 5 reps
Dips in parallel 5 series, 5 repetitions
Chin-ups 3 sets, 12 reps
Kettlebell squats 3 sets, 12 reps
Machine heel raises 3 sets, 12 reps
ABS 3 series, 12 reps

Day 6


Day 7


3 Day Dumbbell Workout:

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Sporzon! Rubber Encased Hex Dumbbell in Pairs or Singles
USD 66.27
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