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Workout Plan For January!
Dumbbell Workout!

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.

By: Todd Opheim

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!!

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
CHESTIncline DB Bench Press4 X 12,10,8,6
Flat DB Bench Press3 X 12,10,8
Incline DB Flyes3 X 15,12,10
BACKDB Pullovers4 X 15,12,10,8
1-Arm DB Rows4 X 12,10,8,6
Bent Over DB Flyes3 X 12,10,8
DB Shrugs3 X 12,10,8



Day #2 Legs/Abs
COMPOUND
LEGS
Walking DB Lunges4 X 15,12,10,10 (per leg)
DB Step-up onto Bench3 X 15,12,10 (per leg)
QUADSSissy Squats3 X 15,15,15
HAMSTRINGSDB Romanian Deadlifts4 X 15,12,10,8
CALVESSingle Leg Standing DB Calf Raise4 X 15,15,15,15
ABSCrunches w/ DB across Chest3 X 15,15,15
Reverse Crunches



Day #3 Shoulders/Arms
SHOULDERSArnold DB Presses4 X 12,10,8,6
DB Lateral Raises3 X 12,10,8
TRICEPS2-Arm Overhead DB Extension3 X 12,10,8
1-Arm Overhead DB Extension3 X 12,10,8
1-Arm DB Kickbacks2 X 12,10
BICEPSStanding Alternate DB Curls3 X 12,10,8
Seated DB Hammer Curls3 X 12,10,8
DB Concentration Curls2 X 12,10

Check out my new workout videos which you can download online! Click here!

Please contact me if you have any questions at OPT4FIT@OPT4FIT.com.

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

More Workout Programs / More Bodybuilding Info / Todd's Competition Day

Workout Plan For January: Dumbbells!
opt4fit@opt4fit.com

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Is this good for beginners?
I'm about as beginner as beginners come...

Jul 17, 2013 7:57am | report
 
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