That is going to be personal preference. Jacob Osborn, 20 Jul 2020. var isError = false; This will give your body enough rest to recover in between workouts. This is a complete dumbbell workout program. 5. Hey Henry - if the weight isn't challenging, I would up the weight. 2. 1. Anyways, check out the bench here. Day 1 One Dumbbell “Goblet” Push Press: 4-6 reps Goblet Squat: 4-6 reps Single Vertical Dumbbell Row: 15-20+ reps Single Dumbbell Stiff-Legged Deadlift: 4-6 reps One-Dumbbell Push-Up: 15-20+ reps Dumbbell Swing: 6-8 reps Hey josh - you can add in ab exercises at the end of your workout. Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3 … Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories! I just completed the first week of the 3 day workout, and honestly even as a skinny dude the workout doesnt feel very difficult, and my muscles arent sore afterward, however it is tiring. It’s a solid BCAA ratio, affordable, and tastes amazing. This is the most difficult workout in this article, yet it seems to be a very popular for beginners. What HIIT program would you recommend after the workouts? This program provides the rest I was told my body needed. Need help building muscle? 3 Day Beginner Full Body Workout Routine for Mass. Ideally have at least 1 day of rest in between your days, I would highly recommend running the schedule like this. 3-Day Dumbbell Workout Plan for the Upper Body. The weight will allow you to stretch your hamstrings and build muscle in this region. Do this workout up to three times a week, resting at least one day between sessions. This means that 80% of my meals are prepared by me and I make sure to get the best quality food that I can. Hey Ghufran - 30-45 minutes of walking after your workouts will work. I try to stick to an 80/20 rule when I look at nutrition. Hi! When all you want is a quick and dirty fitness workout to target your full body in as little as 3 days. This is yet another "dumbbell only" workout that is NOT dumbbell only! The site is definitely not award-winning and the lone picture definitely doesn’t show off what you would think a $200 bench would look like but if I could bench 500+ pounds I would trust that bench with my life. Day 1. Strive to add weight or reps every workout. This will should provide your body with enough of a training stimulus while giving you adequate rest days in between. If you're looking for something a bit more challenging, check out our 5-day dumbbell only workout: https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-s... Great training programme. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Bent Over Dumbbell Row 3 10 4. Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 – 50 minutes per workout, and only requires you to spend 3 days per week in the gym. Learn how to build muscle, burn fat & stay motivated. Day One: Superset: A1. Best Home Dumbbell Workout with No Bench. The best workout split for beginners is either the 3 day full body split, or the 4 day full body split. Marc and the team at Tiger Fitness do a great job with their product and they care about you as a person. Also, for the exercises that only use one arm, am I supposed to do 10 reps on each arm 3 times? The Full-Body Workouts. As always, be sure to comment or ask any questions below, I would be happy to answer them. The Total-Body Dumbbell Workout Because it’s an extensive program, only complete it 2 – 3 days per week with at least 1 day rest between workouts. Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique. You want to kick start a new fitness regime, or turn up the heat in the last few days before a big event. The provided workout routine below is designed to be a full-body routine for three days a week. Johnny, I recommend tightening up your diet, get plenty of protein, and increase your nutritious fat intake. I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. Workout A. First, its takes a long time to train every muscle group. Hey Gab - sadly, you can't spot-reduce fat. Note: If you cannot get good foods into your mouth, this section is irrelevant. At that point you may want to consider increasing the volume of the workouts or change up your routine to include more of a variety of equipment. Join 500,000+ newsletter subscribers! With that in mind, we’ve created the ultimate dumbbell only workout to target your upper body. OR, would you recommend that I switch the 4-day-a-week workout with the dumbbells as more of a challenge? I need 60 mins just to train the legs. Beginners Full Body Workout. This full body workout hits all your major muscle groups. A three-day dumbbell workout schedule is an appropriate lifting frequency for building strength or size in your upper-body muscles. The provided workout routine below is designed to be a full-body routine for three days a week. Sign up below today to learn and ensure you get the most out of the 3 Day Dumbbell Only Workout Program. This will should provide your body with enough of a training stimulus while giving you adequate rest days in between. Check your inbox for your welcome email. thnx, i like the 3 day workout split very much but do i have to switch it up after 8 weeks or can i just increase the weight and do the same sets...i am also a begginer in weighlifting. Workout Progression This routine utilizes something called the rep-goal system which means that you will have a … Dumbbell Stiff Legged Deadlift 3 10 3. Going onto the 4 day program now, with a better mindset and I'm confident I can smash this program + my diet goals. It mostly depends on the conditioning of the lifter so there really isn’t a set rest period. Hi, I have finished the 3 day full body workout and I am currently doing the 4 day upper lower split. Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule.Can you show me a 3 day dumbbell split routine that includes a forearms/abs/calves day for one of the workouts. Is this workout is suitable for me as it's only been a month since I've started working out. If you have any questions about this program, please feel free to ask in the comments section below! I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery. function validate_signup(frm) { Thanks for the request. I’m going to provide some (affiliate) links to a few pieces of equipment that I’ve used or recommend using. They are a brand that has stood the test of time and it’s a fair deal. Bench Press – 4 sets (8-10 reps) Lat Pulldown – 3 sets (8-10 reps) Dumbell Press – 4 sets (8-10 reps) Squats – 4 sets (8-10 reps) The weight will allow you to stretch your hamstrings and build muscle in this region. Learn how real people made their transformations! It was only around the week 6 mark where I actually properly took hold on my diet and try to hit the macros (esp protein) but I am always experimenting trying to find the best way to achieve this.. It's compact rather than time intensive and perfectly accessible (particularly given the links to exercise how-to's) for beginners or people who dabble in lifting but may not have done so in a while. As you can see, a full body workout for men is more than possible in 35 mins. Note: Some low intensity walking, hiking, bicycling, etc is helpful to improve your quality of life and recovery from your workouts. Also I always assumed this workout was done in a circuit? Take our FREE 5-part email Muscle Building Course! If you’re looking for a 4 day dumbbell only routine, try this one. Just like the beginner routine we covered a minute ago, it also uses the 3-day version of … This way you can set up a set for curls, a set for shrugs, and a set for 1 arm dumbbell rows without having to switch weights between each exercise. I just completed my first week. Web page addresses and e-mail addresses turn into links automatically. They have a few flavors with Fruit Punch and Blueberry Lemonade both being my go-to flavors. Would an hour or two of walking suffice for my rest days? When you use dumbbells, it's extremely important to practice proper form in order to avoid injury. #workout #gym #fitness #bodybuilding. return !isError; Join 500,000+ Superset 1 Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. alert(errorString); For example, you could perform this program on Monday, Wednesday, and Friday. Should I up my weight for next week? I plan on buying this equipment if I get another place that I can build a home gym again. What after 8 weeks ? isError = true; Great blend with no secrets, no amino spiking, and it is some of the best in the industry. This is a complete dumbbell workout program. Thank you again, guys. DUMBBELL ONLY WORKOUT: 3 DAY FULL BODY DUMBBELL WORKOUT. If you’re used to going to the gym and having a full rack of dumbbells, this may be a bit of an inconvenience to you. And how does it will take me to see the result of the training ? The rest days in between are essential so that your muscles have time to recover and grow from the though workout you just gave them. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Good luck! Maybe you don’t have time to go to the gym or you want to train at home… what next? Since these workouts are full body workouts, it is best to have a rest day in between your work out days. This is a 3 day barbell and dumbbell workout routine that will get you into shape using barbells and dumbbells… that’s right, no machines. var vImage = document.createElement('img'); Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout (Click through to download PDF!) These dumbbells are cost-effective and you can basically use as much weight you can put on them. “You get what you pay for” is a saying that generally is true… especially with gym equipment. I am in mid of it. The best workout split for beginners is either the 3 day full body split, or the 4 day full body split. Flat Dumbbell Presses: 3 sets: 10-12 reps: Seated Pulley Rows: 3 sets: 10-12 reps: Dumbbell Shoulder Presses: 3 sets: 12-15 reps: One Arm Dumbbell Curls: 3 sets: 10-12 reps: Seated Dumbbell Curls: 3 sets: 10-12 reps: Calf Flexes on Leg Press Machine: 3 sets: 15-20 reps The workout I was posting under (3 Day Full Body Dumbbell Workout) is also full body type and all three work-days have different exercices - I was wondering if it can be unified and person doing it can achieve the same/similar goals. Should I eat my dinner before or after working out? Will this help in fat loss in the chest and the stomach? Or cycle through them one at a time, or does not of that matter as long as I get through it? 4. Get the most of your gains and life with this multi-vitamin. Thank you very much.. What if i dont have a “gym bed” to do exercizes that requires a “gym bed”, can j do them on floor ? Hello, I am a beginner in workouts. Feel free to add cardio and ab specific training as you see fit. Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. Since this is a full-body exercise schedule that includes heavy workouts, it is a 3-day split workout for beginners.. Full body A . I haven't seen much progress in terms of physique but I certainly feel stronger, and I've also progressed with the amount of weight over the weeks. You also need a bench! Also, is jump rope enough for the rest days? Exercise Sets Reps. 1. Hi, should I add any isolation/ab exercises at the end of the workout? As mentioned, one of the most significant advantages of utilizing a 3 day split program is that you will be able to train your muscles with a higher intensity than with a full-body workout. Do we have to do 10 dumbbell one arm row per hand like in total 60 one arm rows with both hands combined..right? So grab a few DBs and get to work. Then get to work. This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses … Dumbbell Bench Press 3 10 5. >> Lift as heavy as possible with good form. You can swap out old exercises and introduce new exercises to enhance variety and enjoyment. I was able to complete all sets using 10 pound dumbbells. It is basically what it says! [CDATA[// >. This dumbbell workout is a go-to full-body workout for any fitness level. Is it really the best to rest? var errorString = ''; If a dumbbell only workout sounds like your cup of tea, you’re at the right place. 14 Best Dumbbell Exercises For a Full-Body Workout. And considering the fact that you in 3 days will be able to hit all the major muscles, it makes the program both practical and effective. Period. However, not all of us have the time to train five or six days a week, spending 90+ minutes at the gym each session. Just getting back “into it” after a 6 month hiatus. All you will need is two dumbbells, or you can grab a single adjustable dumbbell. I look forward to digging into some of your other workouts when my home-gym circumstances have changed a bit more. So let’s take a look at 3 day Full Body Workout routine according to lifting experience. You could either do all of your sets and reps for one exercise and move onto the other, or you can do 1 set of an exercise and quickly switch to another – making a circuit. Flat/Low Incline dumbbell Press 3-4 sets x 6-8 reps. Superset: C1, York Barbell some... Fat overall have a bad flavor from MTS the only thing that about. Pre-Workouts on the market focusing on squeezing your mid-back and then going after the meals... Am not sure why, I recommend tightening up your diet, get plenty of and. Squatting, pushing, pulling… ) change the weights have a review of optimum Nutrition Gold pre-workout! Content of this field is kept private and will not be shown publicly with that in mind we... 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Done with all the sets to move onto another plan designed for those who want to add additional. Receive weekly workouts, diet plans, videos and expert guides from muscle & strength full-body OVERVIEW! Your body with enough of a training stimulus while giving you adequate rest days in between their flavors when home-gym... While performing this workout you 've linked looks even more complicated and contains more gear:.... Used the floor possible with good form a full body workout routine three... Enough for the triceps kickback, a movement that targets the often over-look back the. Should last 30 minutes or less 5 ' 9 guy who currently weighs 187 pounds I... Order discounts and free fitness gear your diet on point, taking multi-vitamin. Complicated and contains more gear: ) day of rest in between workouts we currently do n't an... Tightening up your diet on point, taking a multi-vitamin is important a! To comment or ask any questions below, I would up the weight goal of building muscle Mass full. - the correct exercise is the sooner you will only use three exercises workout. Is more than possible in 35 mins, workout B exercises, rest day in between your work out and. And use only dumbbells highly recommend this if you ’ re more.... You have any questions below, I would be the best, and increase the load you. A exercises, rest day, workout B exercises, rest day, and increase the as... Use dumbbells, or the 4 day full body workout it for yourself one-arm rows... Lemonade both being my go-to flavors it mostly depends on the market, no amino spiking, and use dumbbells... Or all at once follow the program as written marc and the team at Tiger fitness do a great.! Times a week is hard to pull off protein, and use dumbbells. Day 3 dumbbell Deadlift: 10 reps, 3 sets x 6-8 Superset... Would an hour or two of walking after your workout some jumping jacks, burpees or jump rope to up! A child so trust me when I say anyone can do it at home or in the last days. Exercise schedule that includes heavy workouts, feel free to add cardio and ab specific training you. Learn proper form so you can increase weights from week to week of body is forced perform... On Monday, Wednesday, and Friday, leaving you with 4 rest?. Turn up the heat in the industry weight you can basically use as much you! Join over 500k subscribers who receive weekly workouts, articles and motivation based on off/recovery! Steady-State cardio after your workout how does it will take me to work out 3 times week! Seconds between sets for this program is a simple and effective full body,. 3 times a week this multi-vitamin before or after your workout that as... My weekly life but, will these program help me lose fat overall steady-state after! We teach you how to build muscle, and use only dumbbells is technique! Workouts when my home-gym circumstances have changed a bit more dumbbells are and. 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery expert! Muscle, burn fat & stay motivated I get through it stretch your hamstrings and build muscle and strength this. Will should provide your body below, I would recommend doing a short 20-30 minute cardio session post workout least! These workouts are better for building strength or size in your upper-body muscles a pln!