Here is a 3 day split program designed for all of you dumbbells out there. Seriously, this is a dumbbell only program. I'm referring, of course, to the equipment, not the users of said equipment. This is an excellent workout program that should help to break the monotony of the standard program. It is all inclusive, so you could follow it as described and see excellent results, or you may simply choose one of the workouts and substitute it into your 3 day split. I suggest you use lifting straps on most of the exercise days, as your grip strength may become an issue during the end of the workouts. Good luck and train hard!!
Here is a 3 day split program designed for all of you dumbbells out there. Seriously, this is a dumbbell only program. I'm referring, of course, to the equipment, not the users of said equipment.
Note: 4 X 12,10,8,6 in the third column means that you do 4 sets. On the first set reach muscular failure (the most reps possible for you to do with that weight) at 12 reps, then 10 reps on the second set, then 8 reps and then 6 reps on the last set.
|Day #1 Chest/Back|
|CHEST||Incline DB Bench Press||4 X 12,10,8,6|
|Flat DB Bench Press||3 X 12,10,8|
|Incline DB Flyes||3 X 15,12,10|
|BACK||DB Pullovers||4 X 15,12,10,8|
|1-Arm DB Rows||4 X 12,10,8,6|
|Bent Over DB Flyes||3 X 12,10,8|
|DB Shrugs||3 X 12,10,8|
|Day #2 Legs/Abs|
|Walking DB Lunges||4 X 15,12,10,10 (per leg)|
|DB Step-up onto Bench||3 X 15,12,10 (per leg)|
|QUADS||Sissy Squats||3 X 15,15,15|
|HAMSTRINGS||DB Romanian Deadlifts||4 X 15,12,10,8|
|CALVES||Single Leg Standing DB Calf Raise||4 X 15,15,15,15|
|ABS||Crunches w/ DB across Chest||3 X 15,15,15|
|Day #3 Shoulders/Arms|
|SHOULDERS||Arnold DB Presses||4 X 12,10,8,6|
|DB Lateral Raises||3 X 12,10,8|
|TRICEPS||2-Arm Overhead DB Extension||3 X 12,10,8|
|1-Arm Overhead DB Extension||3 X 12,10,8|
|1-Arm DB Kickbacks||2 X 12,10|
|BICEPS||Standing Alternate DB Curls||3 X 12,10,8|
|Seated DB Hammer Curls||3 X 12,10,8|
|DB Concentration Curls||2 X 12,10|
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Other Workouts Of The Month:
January - Dumbell Workout
February - Four Day Split
March - Lower Body Slim-Down/Upper Body Mass Gaining
April - Get Back! Focus on Building Back Size
June - Advanced Program
July - For Advanced Bodybuilders
August - Precontest Program
September - Plateau Buster
October - Mass Gainer
November - Torso/Limbs Split System
December - Holiday Maintenance
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