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3 Day Beginner Dumbbell Workouts

This beginner dumbbell workout is for the novice that has at least a little bit of weight lifting experience. If you have zero experience then I suggest you check out this beginner full body dumbbell workout and I also recommend you check out this beginner’s guide before you begin. This workout routine is a basic split routine that separates muscle groups in to different workout days. The advantages of split dumbbell workouts for the beginner are two fold. In a split routine you are able to do more dumbbell exercises per workout when compared to a full body routine and a split routine also helps more with muscle soreness. Chances are you have started a workout before so you know how bad the muscle soreness is when starting out. Since this is a beginner routine, focus more on your form than trying to push to failure. Form is one of the most important factors in advanced dumbbell workouts so make sure your form is solid before continuing on. Once this routine isn’t kicking your butt anymore I suggest you move on to one of our other dumbbell workouts.


Rest time between sets: 1-2 minutes 


Typical 3 day/week setup:

                             Week 1          Week 2

Monday              Routine A        Routine A

Wednesday        Routine B        Routine B

Friday                 Routine C        Routine C


strong kid 3 Day Beginner Dumbbell Workouts


 3 Day Beginner Dumbbell Workout


Routine A: Chest and Triceps

Dumbbell Bench Press 4 sets x 8 reps

Dumbbell flies 2 sets x 10 reps

Tricep kickbacks 3 sets x 10 reps

Bench Dips 3 sets to failure


Routine B: Legs and Shoulders

Dumbbell Squats 4 sets x 8 reps

Dumbbell Lunges 3 sets x 10 reps

Dumbbell Calf Raises 3 sets x 10 reps

Dumbbell Shoulder Press 4 sets x 8 reps

Dumbbell Side Laterals 3 sets x 12 reps


Routine C: Back and Biceps

Dumbbell Deadlifts 4 sets x 8 reps

Dumbbell One Arm Row 3 sets x 12 reps

Dumbbell Curls 3 sets x 12 reps

Situp 3 sets to failure each set


strong kid dumbbells 3 Day Beginner Dumbbell Workouts

Remember, go light on the first few weeks and ease in to the program. You will be shocking your body enough as it is and if you go to failure in your first few weeks you will be too sore to workout!

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