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BUFF DUDES DUMBBELL ONLY PLAN | Day 3, Phase 1
Over the course of the next 12 weeks I’ll be going through an intense program featuring dumbbells only. Be sure to follow along!!
PHASE 1 – Beginner’s Full Body Dumbbell Gym Workout
Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining – this of course also depends on your experience levels in weight training.
{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 – 15 minutes
Rest times: 60 – 90 seconds
DAY 3 FULL BODY:
Step Ups 3 Sets x 10 Reps (each side)
Single Arm Row 3 Sets x 10 Reps (each side)
Single Arm Press 3 Sets x 10 Reps (each side)
Single Arm Shoulder Press 3 Sets x 10 Reps (each side)
Core:
Otis Ups 3 Sets x 15 Reps
That completes day 3 of phase 1. See you next time for PHASE 2, Day 1!
STAY BUFF.