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3-Day Dumbbell Workout Routine Chart

The document outlines a 3-day workout plan consisting of bodyweight and weight exercises. Day 1 includes pushups, dumbbell presses, sideward dumbbell presses, bench dips, and crunches. Day 2 focuses on barbell squats, bicycling, side lateral raises, crunches, hanging leg raises, and more squats. Day 3 finishes with pushups, leg curls, leg extensions, more barbell squats, pull ups, and crunches. Each exercise is performed in 3 sets of 12 repetitions with 5 minutes of rest between sets.

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Monica Sario Policina
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89 views3 pages

3-Day Dumbbell Workout Routine Chart

The document outlines a 3-day workout plan consisting of bodyweight and weight exercises. Day 1 includes pushups, dumbbell presses, sideward dumbbell presses, bench dips, and crunches. Day 2 focuses on barbell squats, bicycling, side lateral raises, crunches, hanging leg raises, and more squats. Day 3 finishes with pushups, leg curls, leg extensions, more barbell squats, pull ups, and crunches. Each exercise is performed in 3 sets of 12 repetitions with 5 minutes of rest between sets.

Uploaded by

Monica Sario Policina
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Day 1

1 set Check if Performed 2nd set Check if Performed 3rd set


st
Check if Performed
Push-up 12 12 12
REST 5 MINS 5 MINS 5 MINS
Dumbbell press 12 12 12
REST 5 MINS 5 MINS 5 MINS
Sideward Dumbbell
12 12 12
Press
REST 5 MINS 5 MINS 5 MINS

Bench Dips 12 12 12

REST 5 MINS 5 MINS 5 MINS


Crunches 12 12 12
Day2
1st set Check if Performed 2nd set Check if Performed 3rd set Check if Performed
Barbell squat 12 12 12
REST 5 MINS 5 MINS 5 MINS
10
Bicycle 12 12
mins
REST 5 MINS 5 MINS 5 MINS
side lateral raise 12 12 12
REST 5 MINS 5 MINS 5 MINS
crunches 12 12 12
REST 5 MINS 5 MINS 5 MINS
hanging leg
12 12 12
raise
REST 5 MINS 5 MINS 5 MINS
Squats 12 12 12
Day 3
Check if
1st set Check if Performed 2nd set 3rd set Check if Performed
Performed
Push ups 12 12 12
REST 5 MINS 5 MINS 5 MINS
Legs curls 12 12 12
REST 5 MINS 5 MINS 5 MINS
Leg
12 12 12
extension
REST 5 MINS 5 MINS 5 MINS
Barbell squat 12 12 12
REST 5 MINS 5 MINS 5 MINS
Pull ups 12 12 12
REST 5 MINS 5 MINS 5 MINS
crunches 12 12 12

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