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Anyone tried this 3 day whole body program from Primevallabs?

jflongo
Posts: 289 Member
I am currently on week 6 / 12 of the P.H.U.L program which I am enjoying. I was just thinking ahead of what I wanted to try after the 12 weeks and came across this.
https://primevallabs.com/full-body-dumbbell-workout/
It's basically a 3 day full body workout, that you do every other day, so rest one day in between each of these.
Day 1
Exercise Sets Reps
Dumbbell Front Squat 3 8-12
Dumbbell Romanian Deadlift 3 8-12
Dumbbell Flat Bench Press 3 8-12
Dumbbell Bent Over Row 3 8-12
Lateral Raises 2 10-12
Dumbbell Curl (superset with next exercise) 2 8-10
Dumbbell Skullcrushers 2 8-10
Day 2
Exercise Sets Reps
Dumbbell Reverse Lunge 3 8-12 / leg
Dumbbell Hamstring 3 8-12
Dumbbell Incline Row 3 8-12
Standing Dumbbell Overhead Press 3 8-12
Dumbbell Squeeze Press 2 8-12
Hammer Curl (superset with next exercise) 2 8-10
Dumbbell Overhead Tricep Extension 2 8-10
Day 3
Exercise Sets Reps
Dumbbell Bulgarian Split Squat 3 8-12 / leg
Dumbbell Single Leg RDL 3 8-12 / leg
Dumbbell One Arm Row 3 8-12 / arm
Seated Arnold Press 3 8-12
Dumbbell Rear Delt Fly 2 10-12
Incline Dumbbell Curl (superset with next exercise) 2 8-10
Incline Dumbbell Tricep Kickbacks 2 8-10
https://primevallabs.com/full-body-dumbbell-workout/
It's basically a 3 day full body workout, that you do every other day, so rest one day in between each of these.
Day 1
Exercise Sets Reps
Dumbbell Front Squat 3 8-12
Dumbbell Romanian Deadlift 3 8-12
Dumbbell Flat Bench Press 3 8-12
Dumbbell Bent Over Row 3 8-12
Lateral Raises 2 10-12
Dumbbell Curl (superset with next exercise) 2 8-10
Dumbbell Skullcrushers 2 8-10
Day 2
Exercise Sets Reps
Dumbbell Reverse Lunge 3 8-12 / leg
Dumbbell Hamstring 3 8-12
Dumbbell Incline Row 3 8-12
Standing Dumbbell Overhead Press 3 8-12
Dumbbell Squeeze Press 2 8-12
Hammer Curl (superset with next exercise) 2 8-10
Dumbbell Overhead Tricep Extension 2 8-10
Day 3
Exercise Sets Reps
Dumbbell Bulgarian Split Squat 3 8-12 / leg
Dumbbell Single Leg RDL 3 8-12 / leg
Dumbbell One Arm Row 3 8-12 / arm
Seated Arnold Press 3 8-12
Dumbbell Rear Delt Fly 2 10-12
Incline Dumbbell Curl (superset with next exercise) 2 8-10
Incline Dumbbell Tricep Kickbacks 2 8-10
0
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