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About this plan
Whether you're starting a fitness regimen or trying to stay in shape, finding the time to work out is half the battle. The good news? You can still make great progress working out three days a week, if you're smart and consistent in each training session. Working out three days a week is by far the most popular way to exercise, and this workout proves it. We're going to get your body in shape with this 4-8 week workout using just a pair of dumbbells from the comfort of your home. Remember that: While each workout has established training days of Monday, Wednesday, and Friday, other three non-consecutive days each week can be used.
Mon
Día 1: Pecho, Espalda y Abdomen
Dumbbell Bench Press
3 SETS • 10 REPS•Pecho
Dumbbell Fly
3 SETS • 10 REPS•Pecho
Push-up
3 SETS • 8 REPS•Pecho, Tríceps
Dumbbell Deadlift
3 SETS • 8 REPS•Glúteos, Cuádriceps
Dumbbell Bent Over Row
3 SETS • 8 REPS•Espalda
Dumbbell Rear Lateral Raise
3 SETS • 8 REPS•Hombros
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Lying Leg Raise
3 SETS • 15 REPS•Abdomen
Wed
Día 2: Piernas
Dumbbell Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Single Leg Split Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Dumbbell Plyo Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 8 REPS•Glúteos, Isquiotibiales
Straight Leg Kickback kneeling
3 SETS • 12 REPS•Glúteos, Isquiotibiales
Standing Calf Raise
3 SETS • 15 REPS•Pantorrillas
Fri
Día 3: Hombros, Brazos y Abdomen
Dumbbell Seated Shoulder Press
3 SETS • 12 REPS•Hombros
Dumbbell Front Raise
3 SETS • 10 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 12 REPS•Hombros
Fondos en banco en el piso
3 SETS • 10 REPS•Tríceps
Dumbbell Alternate Biceps Curl
3 SETS • 10 REPS•Bíceps
Dumbbell Standing Kickback
3 SETS • 10 REPS•Tríceps
Wheel Rollout
3 SETS • 10 REPS•Abdomen, Oblicuos, Espalda, Hombros