3 Day Full Body Workout (Machines & Dumbbells Only)

07 Aug

In this article we are providing you with a 5 day body part workout one could do with the equipment at your local gym.

| Workout Overview

(swipe left to see more info)

Build Muscle

Full Body

8 weeks

45-70 minutes

Bodyweight, Cables, Dumbbells, Machines
Male & Female

| Workout Overview

We start our series of workouts that can be performed with the equipment available at your local gym with an upper/lower split.

If you’re just starting to workout we strongly recommend you start with this program. After you’ve finished this program, the 4 Day Upper/Lower Workout is the perfect to continue your gym practises.

The truth is, if you struggle to find a way to get in a good workout at a reasonably equipped gym, you likely don’t know what you’re doing or you lack imagination – or both.

Let’s be real for a second, folks from all around the world have shown you can achieve great results with much less. (Calisthenics enthusiasts anyone?)

Below is one of those solid routines that will help you achieve your goals if you work out at any gym

Full Body Workout Day 1

Goblet Squat 4 8-12
Lying Leg curl 3 10-15
Standing Calf Raise 2 15-20
Dumbbell row 4 8-12
Lat Pull Down 3 10-15
Incline Dumbbell Bench Press 4 8-12
Lateral Raise 3 10-15

Full Body Workout Day 2

Dumbbell Stiff Leg Deadlift 4 8-12
Leg Extension 3 10-15
Assisted Pull Up Machine 4 8-12
Seated Cable Row 3 10-15
Seated Dumbbell Press 4 8-12
Dumbbell Bench Press 3 10-15
Skullcrusher 3 8-12
Dumbbell Curl 3 8-12

Full Body Workout Day 3

Leg Press 4 8-12
Walking Lunge 3 10-15 Each
Standing Calf Raise 2 15-20
Smith Machine Row 4 8-12
Cable Face Pull 3 10-15
Push Up 3 10-15
Close Grip Push Up 3 8-12
Cable Curl 3 8-12

| Workout Summary

No one would disagree that barbell training is a great way to build muscle and strength.

While performing the workout, limit your rest periods between sets to 60-90 seconds after each set and in between exercises.

Abdominal training and cardio can both be added in either the morning of your workouts, after your workouts, on rest days, or a combination of the three depending on your goals.

If you have any questions about the the 3 Day Full Body Workout, please feel free to send us an email and we will answer it in the shortest period of time.