EXERCISE: Can You Build a Muscular and Ripped Physique with a 3-Day Full-Body Dumbbell Workout?

"Is it advisable to do a full body workout with only dumbbells for 3 days a week (Monday-Wednesday-Friday) if my goal is to build a muscular and ripped physique and if yes then which muscles should I focus and on what days?"

Hi Sam,

Yes, you can build a muscular and ripped physique with a 3-day full-body dumbbell workout. In fact, many of the world's greatest bodybuilders got their start with nothing more than a pair of dumbbells.

The key to building muscle with dumbbells is to focus on compound exercises. Compound exercises are exercises that work multiple muscle groups at the same time. This makes them very efficient for building muscle and strength.

Here is a sample 3-day full-body dumbbell workout that you can try:

Day 1:

• Dumbbell bench press: 3 sets of 6-12 reps
• Dumbbell rows: 3 sets of 6-12 reps
• Squats: 3 sets of 6-12 reps
• Overhead press: 3 sets of 6-12 reps

Day 2:

• Deadlifts: 3 sets of 5-8 reps
• Lunges: 3 sets of 8-12 reps per leg
• Pull-ups: 3 sets to failure
• Dips: 3 sets to failure

Day 3:

• Dumbbell bench press: 3 sets of 6-12 reps
• Bent-over rows: 3 sets of 6-12 reps
• Leg press: 3 sets of 8-12 reps
• Dumbbell bicep curls: 3 sets of 8-12 reps
• Dumbbell tricep extensions: 3 sets of 8-12 reps

Be sure to warm up before each workout and cool down afterwards. You should also aim to eat a healthy diet and get enough sleep to support your muscle growth.

How often should you train each muscle group?

The frequency with which you train each muscle group depends on a number of factors, including your training experience, your goals, and your recovery ability. However, a general rule of thumb is to train each muscle group at least twice per week.

Which muscles should you focus on?

If your goal is to build a muscular and ripped physique, you should focus on all of the major muscle groups. This includes the chest, back, shoulders, legs, and arms.

Visit 》Dumbbells: The only thing better than a dumbbell is two dumbbells! You might find what you need.

Faithfully Yours, Gary

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• What are some of the challenges you've faced in trying to achieve your fitness goals?
• What are some of the things you enjoy most about working out?