3 day dumbbell workout no bench

Do you want to get fit and strong without leaving your home? Do you have a pair of dumbbells but no bench? Don’t worry, you can still perform a variety of exercises that target different muscle groups with just dumbbells and your own bodyweight. Dumbbells are one of the most versatile and effective tools for home workouts. They allow you to increase the resistance and challenge your muscles in different ways. You can also adjust the weight and intensity according to your fitness level and goals. Plus, they are affordable and easy to store. In this article, I will share with you a 3 day dumbbell workout plan that requires no bench. This plan will help you build muscle, burn fat, and improve your overall fitness. You will work out different parts of your body on each day, such as chest, triceps, and calves on day 1; back, biceps, and hamstrings on day 2; and quads and core on day 3. You will do 6 to 10 exercises on each day, depending on your fitness level. You will rest for 30 to 60 seconds between sets to keep your heart rate up and maximize your calorie burn. You will also learn how to perform each exercise correctly and safely, and how to modify them if needed. By following this 3 day dumbbell workout plan without a bench, you will see amazing results in no time. So grab your dumbbells and let’s get started!

Day 1: Chest, Triceps, and Calves

On this day, you will work out your chest, triceps, and calves muscles. These muscles are important for pushing movements, such as pushing yourself up from the floor or pushing a door open. They also help you stabilize your upper body and improve your posture. Your calves are responsible for lifting your heels and propelling you forward when you walk, run, or jump. They also support your ankles and knees and prevent injuries. Here are the exercises that you will do on this day:

• Dumbbell Floor Press: This exercise targets your chest and triceps muscles. It is similar to the bench press, but you do it on the floor. This limits the range of motion and reduces the stress on your shoulders. To do this exercise, lie on your back on the floor with your knees bent and your feet flat. Hold a dumbbell in each hand at chest level, with your palms facing away from you and your elbows close to your sides. Press the dumbbells up over your chest until your arms are fully extended. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.
• Dumbbell Upward Fly: This exercise targets your chest and shoulder muscles. It is similar to the dumbbell fly, but you do it in a standing position and raise the dumbbells up instead of out. This works your upper chest and front deltoids more. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, with your palms facing each other and your elbows slightly bent. Raise the dumbbells up and out to the sides until they are at shoulder level and parallel to the floor. Keep your elbows slightly bent throughout the movement. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.
• One-arm Dumbbell Tricep Extension: This exercise targets your triceps muscles. It is similar to the dumbbell tricep extension, but you do it with one arm at a time. This allows you to focus on each arm individually and use more weight. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in one hand behind your head, with your elbow bent and pointing up. Extend your arm up over your head until it is fully straightened. Pause for a second, then bend your elbow and lower the dumbbell back to the starting position. Repeat for the desired number of reps, then switch arms.
• Dumbbell Overhead Press: This exercise targets your shoulder and tricep muscles. It is similar to the military press, but you do it with dumbbells instead of a barbell. This allows you to use different grips and angles and work each shoulder independently. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent at 90 degrees. Press the dumbbells up over your head until your arms are fully extended. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.
• Dumbbell Lateral Raises: This exercise targets your shoulder muscles, especially the side deltoids. It is similar to the lateral raise, but you do it with dumbbells instead of a cable machine or a band. This allows you to use more weight and control the movement better. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides, with your palms facing in and your elbows slightly bent. Raise the dumbbells out to the sides until they are at shoulder level and parallel to the floor. Keep your elbows slightly bent throughout the movement. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.
• Standing Calf Raises: This exercise targets your calf muscles. It is similar to the calf raise, but you do it in a standing position without any machine or platform. You can use dumbbells or bodyweight as resistance. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand at your sides, or place your hands on your hips if you are using bodyweight only. Lift your heels off the floor as high as you can, squeezing your calves at the top of the movement. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.

That’s it for Day 1 of this 3 day dumbbell workout

Day 2: Back, Biceps, and Hamstrings

On this day, you will work out your back, biceps, and hamstrings muscles. These muscles are important for pulling movements, such as pulling yourself up or pulling something towards you. They also help you maintain a good posture and balance your upper body. Your hamstrings are responsible for bending your knees and extending your hips. They also support your lower back and prevent injuries. Here are the exercises that you will do on this day:

• Dumbbell Deadlift: This exercise targets your back and hamstrings muscles. It is similar to the barbell deadlift, but you do it with dumbbells instead of a barbell. This allows you to use different grips and widths and work each side of your body independently. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs, with your palms facing your body and your arms straight. Keep your back straight and your core tight as you hinge at your hips and lower the dumbbells to the floor, keeping them close to your legs. Your knees should be slightly bent and your shins should be vertical. Pause for a second, then squeeze your glutes and hamstrings and lift the dumbbells back to the starting position. Repeat for the desired number of reps.
• Dumbbell RDL: This exercise targets your hamstrings and glutes muscles. It is similar to the Romanian deadlift, but you do it with dumbbells instead of a barbell. This allows you to use more weight and isolate each leg better. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs, with your palms facing your body and your arms straight. Keep your back straight and your core tight as you hinge at your hips and lower the dumbbells to just below your knees, keeping them close to your legs. Your knees should be slightly bent and your shins should be vertical. Pause for a second, then squeeze your glutes and hamstrings and lift the dumbbells back to the starting position. Repeat for the desired number of reps.
• One-arm Dumbbell Row: This exercise targets your back and biceps muscles. It is similar to the bent-over row, but you do it with one arm at a time. This allows you to focus on each side of your back individually and use more weight. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in one hand at your side, with your palm facing in and your arm straight. Bend forward at the waist until your torso is almost parallel to the floor, keeping your back straight and your core tight. Place your other hand on a bench or a chair for support if needed. Pull the dumbbell up to your side until it touches your chest, keeping your elbow close to your body and squeezing your back muscles at the top of the movement. Pause for a second, then lower the dumbbell back to the starting position. Repeat for the desired number of reps, then switch arms.
• Dumbbell Reverse Fly: This exercise targets your back and shoulder muscles, especially the rear deltoids. It is similar to the reverse fly, but you do it with dumbbells instead of a cable machine or a band. This allows you to use more weight and control the movement better. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of you, with your palms facing each other and your elbows slightly bent. Bend forward at the waist until your torso is almost parallel to the floor, keeping your back straight and your core tight. Raise the dumbbells out to the sides until they are at shoulder level and perpendicular to the floor. Keep your elbows slightly bent throughout the movement. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.
• Dumbbell Biceps Curl: This exercise targets your biceps muscles. It is similar to the biceps curl, but you do it with dumbbells instead of a barbell or a cable machine. This allows you to use different grips and angles and work each arm independently. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides, with your palms facing forward and your arms straight. Curl the dumbbells up to your shoulders, keeping your elbows close to your body and squeezing your biceps muscles at the top of the movement. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.
• Dumbbell Hamstring Curl: This exercise targets your hamstrings and glutes muscles. It is similar to the leg curl, but you do it with dumbbells instead of a machine. This allows you to use more weight and challenge your stability. To do this exercise, lie on your stomach on the floor with your legs straight and a dumbbell between your feet. Squeeze the dumbbell with your feet and curl your legs up towards your butt, keeping your hips on the floor and your knees close together. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.

That’s it for Day 2 of this 3 day dumbbell workout plan without a bench. You should feel a nice burn in your back, biceps, and hamstrings muscles after this workout. Make sure you stretch well and drink plenty of water to recover faster.

Day 3: Quads and Core

On this day, you will work out your quads and core muscles. These muscles are important for supporting your lower body and stabilizing your spine. They also help you perform everyday activities, such as walking, running, jumping, squatting, and lifting. Your quads are responsible for extending your knees and flexing your hips. They also protect your knees and prevent injuries. Your core consists of several muscles that surround your midsection, such as your abs, obliques, lower back, and pelvic floor. They help you maintain a good posture and balance and transfer force between your upper and lower body. Here are the exercises that you will do on this day:

• Dumbbell Squat: This exercise targets your quads and glutes muscles. It is similar to the barbell squat, but you do it with dumbbells instead of a barbell. This allows you to use different grips and widths and work each leg independently. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your shoulders, with your palms facing each other and your elbows pointing forward. Keep your back straight and your core tight as you bend your knees and lower your hips until your thighs are parallel to the floor. Your knees should be in line with your toes and your chest should be up. Pause for a second, then push through your heels and stand back up to the starting position. Repeat for the desired number of reps.
• Dumbbell Lunge: This exercise targets your quads and glutes muscles. It is similar to the lunge, but you do it with dumbbells instead of bodyweight. This allows you to use more weight and challenge your balance. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand at your sides, with your palms facing in and your arms straight. Take a big step forward with one leg and bend both knees until your front thigh is parallel to the floor and your back knee is just above the floor. Your front knee should be in line with your front foot and your back heel should be lifted. Pause for a second, then push through your front heel and step back to the starting position. Repeat for the desired number of reps, then switch legs.
• Dumbbell Step Up: This exercise targets your quads and glutes muscles. It is similar to the step up, but you do it with dumbbells instead of bodyweight. This allows you to use more weight and work each leg individually. To do this exercise, stand in front of a bench or a chair that is about knee height and hold a dumbbell in each hand at your sides, with your palms facing in and your arms straight. Step up onto the bench or chair with one leg, keeping your chest up and your core tight. Drive your other leg up to meet the first one, then step down with the same leg. Repeat for the desired number of reps, then switch legs.
• Dumbbell Pullover: This exercise targets your chest and back muscles. It is similar to the pullover, but you do it with a dumbbell instead of a barbell or a cable machine. This allows you to use more weight and isolate each side of your chest and back better. To do this exercise, lie on your back on the floor with your knees bent and your feet flat. Hold a dumbbell in both hands over your chest, with your arms straight and your palms facing each other. Keep your arms straight and your core tight as you lower the dumbbell behind your head until it is just above the floor. Your elbows should be slightly bent and your chest should be stretched. Pause for a second, then lift the dumbbell back to the starting position. Repeat for the desired number of reps.
• Dumbbell Side Bend: This exercise targets your oblique muscles. It is similar to the side bend, but you do it with a dumbbell instead of bodyweight. This allows you to use more weight and work each side of your waist individually. To do this exercise, stand with your feet shoulder-width apart and hold a dumbbell in one hand at your side, with your palm facing in and your arm straight. Place your other hand on your hip or behind your head for support if needed. Keep your back straight and your core tight as you bend to the side as far as you can, lowering the dumbbell towards the floor. Your hips and shoulders should remain square and facing forward. Pause for a second, then return to the starting position. Repeat for the desired number of reps, then switch sides.
• Dumbbell Glute Bridge: This exercise targets your glutes and hamstrings muscles. It is similar to the glute bridge, but you do it with a dumbbell instead of bodyweight. This allows you to use more weight and challenge your hips and lower back more. To do this exercise, lie on your back on the floor with your knees bent and your feet flat. Place a dumbbell on your hips and hold it with both hands for stability. Squeeze your glutes and lift your hips off the floor until they form a straight line with your knees and shoulders. Pause for a second, then lower them back to the starting position. Repeat for the desired number of reps.

That’s it for Day 3 of this 3 day dumbbell workout plan without a bench. You should feel a nice burn in your quads and core muscles after this workout. Make sure you stretch well and drink plenty of water to recover faster.

Conclusion

You have just learned how to do a 3 day dumbbell workout plan without a bench. This plan will help you work out your entire body with just dumbbells and your own bodyweight. You will do different exercises on each day that target different muscle groups, such as chest, triceps, and calves on day 1; back, biceps, and hamstrings on day 2; and quads and core on day 3. You will also learn how to perform each exercise correctly and safely, and how to modify them if needed. By following this 3 day dumbbell workout plan without a bench, you will see amazing results in no time. You will build muscle, burn fat, and improve your overall fitness. You will also save time and money by working out at home instead of going to the gym. Plus, you will have fun and enjoy the variety of exercises that you can do with dumbbells. So what are you waiting for? Grab your dumbbells and start this 3 day dumbbell workout plan without a bench today. You will be glad you did. And don’t forget to share your feedback and results with me. I would love to hear from you. Thank you for reading this article and I hope you found it helpful. If you want more fitness tips and advice, please subscribe to my newsletter or visit my website for more information. Have a great day and stay fit!

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