Fullbody only with dumbbells. Day 3
Goal
3 days per week program in which you only need dumbbells and a bench. Do stretching at the final of the session
Push up with torso rotation
3 sets
8 reps
40 sec rest
Dumbbell concentration curl
3 sets
15 reps
30 sec rest
Tricep dumbbell kickback
3 sets
15 reps
30 sec rest
Decline bench dumbbell flyes
3 sets
15 reps
30 sec rest
STANDING ONE-ARM DUMBBELL ROW
3 sets
15 reps
30 sec rest
Dumbbells upright row
3 sets
15 reps
30 sec rest
PECTORAL STRETCH WITH SHOULDER HYPEREXTENSION
20 sec
Overhead tricep stretch
20 sec
Stretch cat
3 reps
HALF SQUAT
3 sets
15 reps
30 sec rest
SINGLE LEG HALF SQUAT
3 sets
15 reps
30 sec rest
Lateral lunges
3 sets
15 reps
30 sec rest