3 Day Split Dumbbell Workout Routine

by Josian
(Bayamon, Puerto Rico)

Question:

I want to workout with dumbbells and my bench 3 times a week: Monday, Wednesday and Friday.

Can you show me a 3 day body split that I can do on these days?

And please send me forearms, abs and calf workouts too!

Answer:
3 Day Split Dumbbell Workout Routine

Monday
Chest/Triceps/ Abs


Flat dumbbell press 3x8
Incline dumbbell press 3x10
Decline dumbbell press 3x12
Flys 3x15
Dips 3x10
Dumbbell skull crushers 3x10
Decline crunch 50 reps
Leg pull-in 50 reps
Crunches 100 reps
------------------
Wednesday
Back/Biceps/Forearms


Dumbbell rows one arm at a time 3x8
Dumbbell rows using both arms 3x10
Dumbbell pullovers 3x12
Alternate dumbbell curl 3x8
Lying dumbbell curl 3x10
Hammer curls 3x12
Dumbbell one arm wrist curls 3x10
Reverse wrist curls 3x10

--------------------
Friday
Shoulders/Legs


Dumbbell presses 3x8
Bent over laterals 3x10
Reverse overhead dumbbell lateral 3x12
Lunges 3x10
Body weight squat 4x as many as you can do
One leg calf raises 4x as many as you can do
Standing calf raises 4x as many as you can do

This should help you out quite a bit! You can get a great workout using dumbbells and regular body weight exercises as this workout routine shows. Enjoy!
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