{"id":26584,"date":"2021-09-02T22:36:13","date_gmt":"2021-09-02T22:36:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26584"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"3-day-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/","title":{"rendered":"3-Day Dumbbell Workout To Bulk Up And Tone Your Muscles"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Why_A_Dumbbell_Workout_Routine\" >Why A Dumbbell Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Can_You_Get_In_Shape_Doing_A_Dumbbell_Routine_Only\" >Can You Get In Shape Doing A Dumbbell Routine Only?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#The_3-Day_Full_Body_Dumbbell_Workout\" >The 3-Day Full Body Dumbbell Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Equipment\" >Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Target\" >Target<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Age_Limit\" >Age Limit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Benefits\" >Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Rest_Periods\" >Rest Periods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Additional_Workout\" >Additional Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Duration\" >Duration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Intensity\" >Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Workout_Schedule\" >Workout Schedule<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Day_1_Circuit\" >Day 1 Circuit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Day_2_Circuit\" >Day 2 Circuit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Day_3_Circuit\" >Day 3 Circuit<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#What_Is_The_Right_Dumbbell_For_This_Routine\" >What Is The Right Dumbbell For This Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#How_You_Can_Gain_The_Most_From_The_Dumbbell_Workout\" >How You Can Gain The Most From The Dumbbell Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Maintaining_The_Correct_Exercise_Form\" >Maintaining The Correct Exercise Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Using_Comfortable_Loads\" >Using Comfortable Loads<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Stopping_The_Exercise_When_You_Experience_Pain\" >Stopping The Exercise When You Experience Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Warming_Up\" >Warming Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Eating_Right\" >Eating Right<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all know bodyweight workouts that we love. They are good as they help meet several fitness goals without using any equipment. However, you may need to increase your workout\u2019s intensity for solid results down the line. The best strategy is to utilize simple equipment like the dumbbell before progressing to more intense machines. A 3-day dumbbell workout is very effective in helping pave the way to such a goal. Check out this functional 3 day a week dumbbell workout program that paves the way to more intense workouts with equipment.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_A_Dumbbell_Workout_Routine\"><\/span><b>Why A Dumbbell Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we look at the dumbbell <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">workout routine<\/a>, let us first evaluate two crucial aspects. The first one looks at the importance of a dumbbell routine. Some people may argue that there are other simple tools that one can use to increase a routine\u2019s intensity instead of the dumbbell. For us, dumbbells are suitable for this program for various reasons.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, dumbbells boost your resting metabolic rate, which helps you burn more calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You might, therefore, want to include them in a weight loss workout plan. Additionally, dumbbells help in activating several muscles and stimulating their growth (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is one of the primary reasons we have included them in this routine, as it aims to promote <a href=\"https:\/\/betterme.world\/articles\/3-day-split-workout-routine-for-mass\/\">muscle development<\/a>. Another reason dumbbells are included in any workout plan is that they help improve muscle force and flexibility (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also use dumbbells in a wide range of activities, unlike other machines. Last but not least, dumbbells help improve the coordination and stability of your muscles and joints (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). These are some of the solid reasons why you should consider taking up a dumbbell routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_In_Shape_Doing_A_Dumbbell_Routine_Only\"><\/span><b>Can You Get In Shape Doing A Dumbbell Routine Only?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. There is a notion that you have to use a wide array of machines or equipment to build muscle and get in shape. Fortunately, this is not the case. The only thing that matters is using equipment that gives you a great and thorough full-body workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, dumbbells do this and are the most preferred tools for particular exercises. There are loads of dumbbell movements you can perform, each targeting different muscle groups. Again, this is another aspect that makes dumbbell workouts effective in <a href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\">building muscle<\/a>.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\"><strong>Read More: <\/strong><\/span><\/em><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\">4-Day Dumbbell Workout For Beginners Who Don\u2019t Know What To Do With Dumbbells<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_3-Day_Full_Body_Dumbbell_Workout\"><\/span><b>The 3-Day Full Body Dumbbell Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let us begin by specifying the aim of this <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">workout<\/a>. We have specifically designed this workout for individuals looking to get fit with a simple training workout. It also best suits individuals with access to a limited amount of equipment, in this case, the dumbbells.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, this routine can be done anywhere as it does not tie you to the gym. So, even if you are traveling for vacation or work, all you have to do is pack your dumbbells, and you are good to go. It is also an excellent routine for beginners learning how to incorporate free weights in their exercise programs. Here are other key aspects to note about this workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Equipment\"><\/span><b>Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All you need is an adjustable bench and some dumbbells. Make sure you get comfortable weights that will not become strenuous down the line. If you want a challenge, start with comfortable weights and then increase the loads as you progress.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Target\"><\/span><b>Target<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, this routine is best for any individual looking for an easy weight routine. Even so, it is primarily beneficial for beginners and individuals in the intermediate fitness level as well.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32545 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-1024x576.jpg\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Age_Limit\"><\/span><b>Age Limit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We have not specified the age limit for individuals performing this routine because it may apply even to seniors. However, you are advised to chat with your doctor and trainer before adding this routine to your workout schedule.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Benefits\"><\/span><b>Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The following routine is bringing a lot to the table. For one, it can help promote weight loss as it will help you burn calories. Do you need help building muscle? Then this routine is for you as it also helps in muscle development. The other benefit of performing this workout is body transformation. It will help tone your entire body, ultimately transforming your physique.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Rest_Periods\"><\/span><b>Rest Periods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The rest periods for the exercises have been included beside each activity you are performing or where applicable. We have set the maximum resting period, which you will notice does not exceed one minute. However, if possible, we urge you to keep the breaks or resting periods shorter than indicated in the workout plan. Nevertheless, if you do need a more extended break for reasons such as shortness of breath, stop immediately and get one.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31444 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-1024x576.png\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Additional_Workout\"><\/span><b>Additional Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some people may want to incorporate some extra high-intensity interval training or a lower intensity form of <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-lean-muscle\/\">cardio<\/a>, perhaps for faster results. There is no harm in this. We suggest you again talk to your trainer and have them recommend a suitable activity that blends this routine. Once they provide you with one, go ahead and perform it on one of the recovery days.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Duration\"><\/span><b>Duration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aim at performing each <a href=\"https:\/\/betterme.world\/articles\/6-week-challenge-workout\/\">exercise<\/a> until you complete the reps. We may provide a time limit and end up making you rush through various exercises, fearing time will catch up with you. We all know that rushing through an exercise increases your risk of injury, which is the last thing we want to do.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Intensity\"><\/span><b>Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We have designed a flexible program that allows you to increase or decrease the intensity of the workouts. This is done by altering the reps and sets of the movements.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/dumbbell-arm-workout\/\">Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1024x576.jpg\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Schedule\"><\/span><b>Workout Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As seen from the title, this is a 3-day <a href=\"https:\/\/betterme.world\/articles\/the-6-day-workout-split\/\">workout program<\/a> that incorporates dumbbells. It does not mean that you will exercise continuously through the three days. No, that is not the case. Instead, you will have at least one rest day between the workout days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason for the rest days is to help your <a href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\">muscles recover<\/a>. During this recovery period, your muscles will repair themselves if damaged, and your sore muscles will be engaged for relaxation purposes (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/the-best-ways-to-bounce-back-after-a-tough-workout\/art-20390078\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is also termed rest day for a purpose because you are supposed to rest during such days. Do not skimp on sleep because you will become sluggish the next day and will have little to zero mood for exercising. So, get optimal rest when you can.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides including rest days, this workout is also targeting different muscle groups through the three days. Our idea is to target all muscle groups individually for a thorough workout that will help them build muscle. Here is the workout schedule:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday (Day 1) &#8211; Chest and Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday &#8211; Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday (Day 2) &#8211; Back and Biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday &#8211; Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday &#8211; (Day 3) Legs and Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday &#8211; Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday &#8211; Rest<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_1_Circuit\"><\/span><b>Day 1 Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell bench press (Reps 12-15, Sets 2, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell floor press (Reps 8-10, Sets 2, Rest 45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-arm dumbbell bench press (Reps 8-10, Sets 2, Rest 30 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flat dumbbell chest presses (Reps 12-15, Sets 26, Rest 45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell bench press (Reps 8-10, Sets 2, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell skull crushers (Reps 8-10, Sets 3, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell fly (Reps 8-10, Sets 2, Rest 45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead dumbbell triceps extension (Reps 8-10, Sets 3, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing dumbbell curl (Reps 8-10, Sets 3, Rest 30 secs)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31301 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1024x576.jpg\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Day_2_Circuit\"><\/span><b>Day 2 Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell incline rear fly (Reps 8-10, Sets 2, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two arm dumbbell stiff-legged deadlift (Reps 15, Sets 1, No Rest)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline bicep curl (Reps 10-12, Sets 2, Rest 30 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell bent-over row (Reps 10, Sets 2, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse grip bicep curl (Reps 10-12, Sets 2, Rest 30 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crossbody hammer curl (Reps 12-15, Sets 2, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twisting bicep curl (Reps 12-15, Sets 2, Rest 45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Middle back shrug (Reps 8-10, Sets 2, Rest 60 secs)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Day_3_Circuit\"><\/span><b>Day 3 Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell front squat (Reps 10-12, Sets 2, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell walking lunges (Reps 12-15, Sets 2, Rest 45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell hamstring curl (Reps 12-15, Sets 2, Rest 30 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell step-up (Reps 15-20, Sets 2, Rest 30 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell stiff-legged deadlift (Reps 8-10, Sets 2, Rest 60 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell clean and squat (Reps 12-15, Sets 3, Rest 45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell plie squat (Reps 8-10, Sets 2, Rest 30 secs)<\/span><\/li>\n<\/ul>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 the BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1024x576.jpg\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Right_Dumbbell_For_This_Routine\"><\/span><b>What Is The Right Dumbbell For This Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dumbbells come in different weights, materials, shapes, and sizes. There is also an option of buying either individual dumbbells, a set, or adjustable weight dumbbells (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When it comes to weight, there are heavy dumbbells, and there are lighter ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In such a case, you need to go back to the drawing board and evaluate the goal of your dumbbell workout. For example, this 3-day split dumbbell workout aims to build muscle by increasing the resistance of simple exercises like the regular squat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, this is where most people go wrong. Most people have the notion that increasing resistance is only possible if one uses heavier weights. Sorry, but that is far from the truth. When you use heavier weights than your body can handle, you strain your muscles and increase your chances of getting injured.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, this does not mean you opt to use excessively lightweights. But, on the flip side, using dumbbells that are excessively light lead to no difference between performing these exercises with or without dumbbells.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What we are driving at is that the right dumbbell is the weight that you can comfortably work with without any strain. It should not control how you handle it, but instead, you should be the boss and control it. What this means is that you must test out your ability to control the weights you think you can handle before purchasing them. This is straightforward if you are purchasing the weights from a physical shop. However, if you purchase online, first test out different weights offline, preferably with your trainer.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30896 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176-1024x576.png\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_You_Can_Gain_The_Most_From_The_Dumbbell_Workout\"><\/span><b>How You Can Gain The Most From The Dumbbell Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Performing this 3-day dumbbell workout routine religiously for one month does not guarantee you will see the optimal results. There are some aspects you may overlook, like the correct form that may affect the results. So, with that in mind, we have compiled a list of tips that will help you gain the most from this routine. They are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Maintaining_The_Correct_Exercise_Form\"><\/span><b>Maintaining The Correct Exercise Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We cannot emphasize this enough.<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">You must perform each exercise in the proper technique. Otherwise, you will injure yourself. Exercises incorporating weights may be tricky to master because you also have to learn proper coordination of the weights and muscles. Talk to your trainer and let them guide you through each exercise.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Using_Comfortable_Loads\"><\/span><b>Using Comfortable Loads<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some beginners may be over excited to start incorporating weights into their routine that they forget they have to take it slow. Suddenly, some want to work out with heavier weights, perhaps to prove something to themselves or for bragging rights. Sadly this could come at an expense which is not pleasant. It would help if you started with comfortable loads, and as you progress, you add more weight if you so desire a challenge.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stopping_The_Exercise_When_You_Experience_Pain\"><\/span><b>Stopping The Exercise When You Experience Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is a saying that no pain results in no gain. Most people interpret the saying that they have to experience pain for the workout program to bear fruits. Sadly, that is not what the saying acclaims.<\/span><b>\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You must listen to your body and stop exercising whenever you experience pain. Stop performing that exercise immediately and assess the area where you are experiencing pain. Retreat to home interventions like compressing the area using an ice pack. If the pain persists, seek medical advice.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31260 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1024x576.jpg\" alt=\"3 day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Warming_Up\"><\/span><b>Warming Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You must always start this routine after having performed warm-up exercises. Warming up is essential for a couple of reasons. According to WebMD, for one, it helps reduce muscle stiffness and loosens up the joints, making it easy for them to move during the routine (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, these exercises help your blood vessels increase blood supply to the muscles, which is important during a workout (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Try to look for a warm-up routine that pumps you up for the main activity without leaving you out of breath.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, remember to stretch and perform cool-down exercises after you complete the routine. They are significant as they help in relaxing your muscles after such an intense workout.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eating_Right\"><\/span><b>Eating Right<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You are always advised to match your exercise program with your diet. So, since this dumbbell workout aims at muscle building, it would help if you followed a muscle building diet plan. The diet plan must contain muscle-building foods that will fuel your goals. The foods must contain all the food groups and in the necessary amounts to help promote muscle growth. Some of these foods, according to Medical News Today, include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-building-foods\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs.<\/b><span style=\"font-weight: 400;\"> They contain the B vitamins that help in energy production during such a workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greek yogurt.<\/b><span style=\"font-weight: 400;\"> It is one of the best post-workout snacks to have after this routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cottage cheese.<\/b><span style=\"font-weight: 400;\"> It is rich in calcium that helps with the development of healthy bones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuna.<\/b><span style=\"font-weight: 400;\"> Medical News Today states that research indicates tuna contains essential omega-3 fatty acids that help improve muscle size and strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Milk.<\/b><span style=\"font-weight: 400;\"> Milk is essentially important as it helps boost protein and also hydrates you after you are done exercising.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lean beef<\/b><span style=\"font-weight: 400;\">. It contains essential vitamins and nutrients like zinc, selenium, and iron that are crucial for energy and recovery.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercising is one of the most effective ways of building muscle mass and strength and improving health. First, however, you need to pick a practical workout plan that helps you reap these benefits. Additionally, the plan must contain exercises that target all body muscles so that you gain muscle equally and proportionally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following 3-day dumbbell workout plan can help in beefing up your entire body muscles. We have carefully selected the exercises we have put together here and how we have structured the routine for optimal results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even so, we urge you to talk to your doctor before you start working out using this program. Similarly, talk to your trainer and doctor if you need to make any adjustment to this routine. That said, we wish you the best of luck as you give this routine a try!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_Day_Dumbbell_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-building-foods\"><span style=\"font-weight: 400;\">30 muscle-building foods to fuel your goals<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-of-warmup-exercises#1\"><span style=\"font-weight: 400;\">Benefits of Warm-Up Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">Some of the top dumbbells to consider<\/span><\/a> <span style=\"font-weight: 400;\">(2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/the-best-ways-to-bounce-back-after-a-tough-workout\/art-20390078\">The best ways to bounce back after a tough workout<\/a> (2018, mayoclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>We all know bodyweight workouts that we love. They are good as they help meet several fitness goals without using any equipment. However, you may need to increase your workout\u2019s intensity for solid results down the line. The best strategy is to utilize simple equipment like the dumbbell before progressing to more intense machines. A [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":26586,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"coauthors":[114],"class_list":["post-26584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3-Day Dumbbell Workout To Bulk Up And Tone Your Muscles - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a simple yet functional routine to build muscle? Check out this simple 3-day dumbbell workout and feel free to put it into practice!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-Day Dumbbell Workout To Bulk Up And Tone Your Muscles\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a simple yet functional routine to build muscle? Check out this simple 3-day dumbbell workout and feel free to put it into practice!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1906674994.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5980da2d18eeea07d267e07dc01a6778\"},\"headline\":\"3-Day Dumbbell Workout To Bulk Up And Tone Your Muscles\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\"},\"wordCount\":2569,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1906674994.jpg\",\"articleSection\":[\"Dumbbell Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all know bodyweight workouts that we love. They are good as they help meet several fitness goals without using any equipment. However, you may need to increase your workout\u2019s intensity for solid results down the line. The best strategy is to utilize simple equipment like the dumbbell before progressing to more intense machines. A 3-day dumbbell workout is very effective in helping pave the way to such a goal. Check out this functional 3 day a week dumbbell workout program that paves the way to more intense workouts with equipment.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=3_Day_Dumbbell_Workout\\\"><img class=\\\"aligncenter wp-image-41517 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"432\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why A Dumbbell Workout Routine?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we look at the dumbbell <a href=\\\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\\\">workout routine<\/a>, let us first evaluate two crucial aspects. The first one looks at the importance of a dumbbell routine. Some people may argue that there are other simple tools that one can use to increase a routine\u2019s intensity instead of the dumbbell. For us, dumbbells are suitable for this program for various reasons.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First, dumbbells boost your resting metabolic rate, which helps you burn more calories (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). You might, therefore, want to include them in a weight loss workout plan. Additionally, dumbbells help in activating several muscles and stimulating their growth (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\\\"><span style=\\\"font-weight: 400;\\\">3<\/span>< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\",\"name\":\"3-Day Dumbbell Workout To Bulk Up And Tone Your Muscles - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1906674994.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a simple yet functional routine to build muscle? 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Check out this simple 3-day dumbbell workout and feel free to put it into practice!","og_url":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1906674994.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5980da2d18eeea07d267e07dc01a6778"},"headline":"3-Day Dumbbell Workout To Bulk Up And Tone Your Muscles","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/"},"wordCount":2569,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1906674994.jpg","articleSection":["Dumbbell Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We all know bodyweight workouts that we love. They are good as they help meet several fitness goals without using any equipment. However, you may need to increase your workout\u2019s intensity for solid results down the line. The best strategy is to utilize simple equipment like the dumbbell before progressing to more intense machines. A 3-day dumbbell workout is very effective in helping pave the way to such a goal. Check out this functional 3 day a week dumbbell workout program that paves the way to more intense workouts with equipment.<\/span>\r\n\r\n<a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=3_Day_Dumbbell_Workout\"><img class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>Why A Dumbbell Workout Routine?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before we look at the dumbbell <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">workout routine<\/a>, let us first evaluate two crucial aspects. The first one looks at the importance of a dumbbell routine. Some people may argue that there are other simple tools that one can use to increase a routine\u2019s intensity instead of the dumbbell. For us, dumbbells are suitable for this program for various reasons.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">First, dumbbells boost your resting metabolic rate, which helps you burn more calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You might, therefore, want to include them in a weight loss workout plan. Additionally, dumbbells help in activating several muscles and stimulating their growth (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-dumbbells#health-benefits\"><span style=\"font-weight: 400;\">3<\/span>< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/","url":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/","name":"3-Day Dumbbell Workout To Bulk Up And Tone Your Muscles - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1906674994.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a simple yet functional routine to build muscle? 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. 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