I wanna mix some push-ups and pull-ups into my days. Bent Over Dumbbell Row 3 10 4. I gained about 4.4 pounds (dec to jan) on the scale and while I definitely feel stronger, I realised I want to reduce my body fat % so I'm going back to week 1 and starting at a calorie deficit as I don't really feel comfortable gaining more weight and fat at the moment. The 3 day split is one workout style among the hundreds out there, however unlike many the 3 day split workout regime is ideal for beginners – having started with a 3 day split regime myself I can honestly say it’s the best starting point for a … Hey Vincent - check out this workout centered around training with only a single set of dumbbells: https://www.muscleandstrength.com/workouts/single-pair-dumbbell-bodyweig... Hi.. Just starting off.. Do I use the same weight for each exercise? This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. You can choose the days that are most convenient for you. Do you only have the 15s? I only have access to dumbells and my goal is to build broader shoulders and a wider back :). [CDATA[// >. Sign up below today to learn and ensure you get the most out of the 3 Day Dumbbell Only Workout Program. It may be designed for only 8 weeks, but it remains perfectly useful and pragmatic to my circumstances in addition to fitting well into my schedule. 5"7', 140lbs, trying to gain overall muscle mass/reduce belly). Now let’s move on to the best 3 day workout splits. Hey Jose - check out this ab workout: https://www.muscleandstrength.com/workouts/27-home-based-ab-workout.html. Hey Sam - you'll complete all sets of an exercise before moving on to the next. This program calls for you to work out 3 times a week. 5. Web page addresses and e-mail addresses turn into links automatically. So now you don’t have any more excuses to not make gains. Learn how to cook delicious healthy meals and snacks! Check your inbox for your welcome email. Should I eat my dinner before or after working out? You will only be lifting three days per week. should I progress the sets and reps per week? A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. Well up to anyone's interpretation, I know I'm stronger than I was when I started, but now I know what must be done to achieve what I want and as cliche as it sounds, its all part of the journey... Aiming for 2000 cals a day hitting that protein good and will do this program for 8-12 weeks and keep this thread updated. The foundations of this are great. The goal of this workout is to improve your conditioning and put some meat on those bones. vImage.src = 'https://www.muscleandstrength.com/store/js/extjs/resources/images/default/sizer/square.gif?e=' + encodeURIComponent(frm.Email.value) + '&n=' + encodeURIComponent(frm.cd_FIRSTNAME.value); What is the advantage of doing all sets per exercise at once (or what is the disadvantage to a doing in a circuit)? For low intensity cardio on recovery days, you can go for a walk/hike or do 30-45 minutes on the treadmill or stair master. The 3 Day Workout Split. 3 Day Muscle Building Split. Super Gains 6 … Where could I put those in this program? I am aiming to acheive a V-Taper appearance and i was wondering if this workout will be suitable in doing so. Hey Ghufran - Since you only have one pair of dumbbells, check out this workout: https://www.muscleandstrength.com/workouts/single-pair-dumbbell-bodyweig.... For cardio, you shouldn't need to do HIIT plus 2 hours of walking on rest days. Is there any direction you can offer regarding choosing the appropriate weight when starting this program and increasing weight through it’s progression? Going onto the 4 day program now, with a better mindset and I'm confident I can smash this program + my diet goals. With this program, we also have 4, 5, and 6 day versions that you can progress through as well. Skull Crushers 2 sets of 12-15 reps. 1 minute rest between sets. Dumbbell Lunge 3 10 2. The next step would be to do the 4 days split workout. Below I have created a 3 Day Split Dumbbell Workout. I’m a 16 years old who is only 5’5 and 120 lbs (I believe I have fast metabolism) who wants to maximize my growth hormones to get taller (;-;) and gain muscle weight. Weight Packs: A Great Way To Shake Up Your Fitness Routine! newsletter subscribers! You can eat dinner before or after your workout. To build muscle mass. //--> Training every major muscle group in a single workout is usually the domain of beginners, most often characterized by a single exercise per body part for just a few sets. How Hold a dumbbell in each hand with palms facing each other. } Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. Hi,I'm a skinny guy (61 kg),i was wondering what can I do to get shredded and have visible abs? I read doing full body workout is more effective for beginners. var emailAddress = frm.Email.value; Should I do this program or Frankoman's dumbbell only split workout? Sample Dumbbell Workout Routine. Keep us updated on your progress. Hammer Curl 2 8 7. Hey Allen - you should follow the program as written. Covid. Do you recommend doing all the sets for 1 exercise at once(with rest in between of course) or rotate exercises. 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. The major aim of carrying out a 3 day split workout is to focus on several muscle groups in each session to stretch them and work them out on different days. errorString = 'Please enter your email address'; When the quarantine hit, I had just finished moving a very basic weight bench and basic set of dumbbell weights (3lb to 20lb sets) into my basement. Why. Experience Beginner (1-2 years) ... 3 Day Magic 8 Muscle Growth Workout. Training splits like the full-body workout splits, upper-lower split, and the push-pull legs workout split train each muscle twice a week, unlike the bro split that does not. The content of this field is kept private and will not be shown publicly. So there you have three examples of the best 2 day split workout routines. Best 3-day workout split. | Gain Quick: Gain … | Top Muscle Gain. First off, is there any reason that Dumbbell Bench Press 3 sets of 8-10 reps. 1-2 minutes rest between sets. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. return !isError; Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. (Yes, only three days per week.) If you do, you’ll build muscle, get stronger, and most importantly, get healthier. Dumbbells offer you such wide ranging movements that there are so many exercises that you can do with them. 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. 3 Day Split (Push/Pull/Legs): Day 1 – Chest/Triceps Day 2 – Back/Biceps Day 3 – Shoulders/Legs. Hi, should I add any isolation/ab exercises at the end of the workout? You might want to shake things up now and then so I have created a master list of mostly dumbbell exercises from which you can choose from to shake up your workout routine. Hey josh - you can add in ab exercises at the end of your workout. This full body workout hits all your major muscle groups. Directions: Complete 6 rounds of this circuit, taking 30 seconds rest … The following workout is designed for those who only have access to a set of dumbbells. The Exercises. Routine that uses the push/pull/legs split I describe in my article about plans... The … this workout program for up to 8 weeks palms facing each other 'm stronger already plan?! ’ re at the right things you need to be doing to build lean muscle mass to track your periods. The upper lower routine program should be between 30-60 seconds 's Note: Perform each exercises as Quick possible. 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