Building muscle and strength is possible with just a few dumbbells. This 3-day full-body dumbbell routine delivers results through compound exercises and progressive overload.

Schedule Overview:

• Day 1: Full Body A
• Day 2: Rest
• Day 3: Full Body B
• Day 4: Rest
• Day 5: Full Body C
• Days 6-7: Rest

Workout A

• Dumbbell Bench Press: 3-4 sets × 8-12 reps
• Dumbbell Row: 3-4 sets × 8-12 reps
• Dumbbell Squat: 3-4 sets × 8-12 reps
• Dumbbell Shoulder Press: 3-4 sets × 8-12 reps
• Dumbbell Romanian Deadlift: 3-4 sets × 8-12 reps
• Dumbbell Bicep Curl: 3 sets × 12-15 reps

Workout B

• Incline Dumbbell Press: 3-4 sets × 8-12 reps
• Single-Arm Dumbbell Row: 3-4 sets × 8-12 reps
• Bulgarian Split Squat: 3-4 sets × 8-12 reps
• Arnold Press: 3-4 sets × 8-12 reps
• Walking Lunges: 3-4 sets × 8-12 reps per leg
• Hammer Curls: 3 sets × 12-15 reps

Workout C

• Floor Press: 3-4 sets × 8-12 reps
• Meadows Row: 3-4 sets × 8-12 reps
• Goblet Squat: 3-4 sets × 8-12 reps
• Lateral Raises: 3-4 sets × 12-15 reps
• Single-Leg RDL: 3-4 sets × 8-12 reps
• Concentration Curls: 3 sets × 12-15 reps

Key Training Tips:

1. Start with lighter weights to master form
2. Progress weight when you can complete all sets with good form
3. Rest 60-90 seconds between sets
4. Warm up properly before each session
5. Focus on controlled movements and proper breathing

For optimal results, maintain proper nutrition and get adequate sleep. Adjust weights and volume based on your recovery capacity and goals.

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