Three Day Workout with Dumbbells

The three day workout routine is probably the most popular because it gives you a good balance between training and rest.

You usually see people that train three times a week on monday-wednesday-friday gym days.

We already talked about the 3 day workout routine, but here I just want to give you an example of how to do the three day split using only dumbbells.

They say that two dumbbells is all you need to work out all your muscles, and I have to agree.

With dumbbells you can do a bunch of exercises and variations to train the whole body.

The only down side, obviously, is that you don't have so many alternatives when you want to "confuse" your muscles by changing exercises for the same muscles.

Three Day Workout Plan with Dumbbells

So here's the routine that I suggest. One session is for chest and shoulders, one is for back and arms, one is for legs.

Day 1 - Chest and Shoulders

Two exercises for chest and three for shoulders. Let's say 3 sets of 10 reps for each exercise, then it all depends on your goal.

You can do sets of 6-8 for mass etc.

Chest Dumbbell Bench Press


Chest Dumbbell Flys


Shoulders Dumbbell Shoulder Press


Shoulders Dumbbell Lateral Raises


Shoulders Dumbbell Bent Over Lateral Raises


Day 2 - Back and Arms

When you train your back you always train, in some part, your biceps as well. So I decided to do only one concentration bicep exercise.

Back Bent Over Dumbbell Rows


Back Dumbbell Deadlifts


Biceps Standing Dumbbell Curls


Triceps One Arm Dumbbell Tricep Extensions


Triceps Close Grip Push Ups


Day 3 - Legs

When it comes to legs and you have only a couple of dumbbells your options are limited to a few exercises.

For example you can't really do leg extensions or leg curls.

Legs Dumbbell Squats


Legs Dumbbell Lunges


Legs Dumbbell Calf Raises



I hope you enjoyed this three day workout routine with dumbbells, I know you can't train properly for a long period of time with just dumbbells, but if some days you can't make it to the gym...this can be a good alternative!

Any thoughts or suggestions?


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3 Responses

  1. Avatar Pete
    What about abs?
  2. Avatar Leo
    Thanks chirstian, i just want to do legs at home, can I do legs twice a week, ? Cheers, Leo
    • Cristian Cristian
      You can if you do for example quads one day and hamstrings the other day. They are the biggest muscles we have in our body, they take time to recover properly before the next workout. If you are in your 20s sure, if you are older I'd say maybe. I am 27 and still do the 20 reps squat twice a week :)