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FULL BODY DUMBELL
by Santiago T.
10 athletes joined
Program Description
Full body 3 days only dumbell train at home
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting, Bodyweight Fitness, Athletics
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 08, 2024 12:46
Last Edited
Jun 09, 2024 09:41
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Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
2
Single Leg Deadlift
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Bent Over Row (Dumbbell)
4 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
Skull Crusher
3 Sets
10 Reps
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
8
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Lunge (Dumbbell)
3 Sets
10 Reps
2
Goblet Squat
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Floor Press (Dumbbell)
3 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Seated Dumbbell Curl
3 Sets
10 Reps
7
Upright Row (Dumbbell)
4 Sets
10 Reps
8
Abs Crunch (Weighted)
3 Sets
15 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps