Workout Gym Routine and Free Workout Tracker
If you’re new to the gym and looking for an effective way to get started, this beginner-friendly “workout gym routine” is perfect for you! Designed as a “3 workouts per week” plan, this routine helps you ease into strength training and build overall fitness. With simple exercises using dumbbells and clear instructions, you’ll feel confident and focused during each gym session. Using a “workout tracker” will help you keep track of your progress, stay motivated, and celebrate your growth as you become stronger week by week.
3-Day Dumbbell Workout Routine for Beginners
Overview:
- Schedule: 3 days per week (e.g., Monday, Wednesday, Friday)
- Focus: General fitness and toning
- Equipment Needed: Dumbbells, various cardio machines, exercise mat
Estimated Total Time per Workout: 45-60 Minutes
- The actual time will depend on the individual’s pace, rest periods, and how quickly they transition between exercises.
- For beginners, it’s good to take extra rest when needed, which might extend the session closer to the 60-minute mark, while more experienced participants might complete it in 45 minutes
Send download link to:Download This Gym Routine
This Workout Comes With A Free Tracker!
USE THE TRACKER FOR THIS WORKOUTDay 1: Full Body Introduction
Warm-Up (5 minutes):
- Light Stretching:
- Neck rolls
- Shoulder shrugs
- Arm circles
- Hip circles
- Leg swings
Cardio (10 minutes):
- Treadmill Walking or Light Jogging:
- Set the treadmill to a comfortable pace.
- Focus on maintaining good posture.
Dumbbell Workout:
- Goblet Squats
- Sets: 2
- Reps: 12
- Instructions: Hold one dumbbell close to your chest, feet shoulder-width apart, lower into a squat, then rise back up.
- Dumbbell Chest Press
- Sets: 2
- Reps: 12
- Instructions: Lie on a bench or mat, hold dumbbells at chest level, press upward until arms are extended, then lower back down.
- Dumbbell Bent-Over Rows
- Sets: 2
- Reps: 12
- Instructions: Bend at the hips with a straight back, hold dumbbells hanging down, pull them up towards your ribs, squeezing shoulder blades together.
- Dumbbell Shoulder Press
- Sets: 2
- Reps: 12
- Instructions: Stand or sit with dumbbells at shoulder height, press them overhead until arms are fully extended.
- Dumbbell Lunges
- Sets: 2
- Reps: 10 each leg
- Instructions: Hold dumbbells at your sides, step forward with one leg, lower your body until both knees are bent at 90 degrees, push back to starting position.
- Dumbbell Bicep Curls
- Sets: 2
- Reps: 12
- Instructions: Stand with dumbbells at your sides, palms facing forward, curl weights up to shoulder level, then lower back down.
- Overhead Tricep Extensions
- Sets: 2
- Reps: 12
- Instructions: Hold one dumbbell overhead with both hands, lower it behind your head by bending elbows, then lift it back up.
Cool-Down (5 minutes):
- Gentle Stretching:
- Quadriceps stretch
- Hamstring stretch
- Chest and arm stretches
Day 2: Lower Body and Core
Warm-Up (5 minutes):
- Light Stretching:
- Ankle rolls
- Knee hugs
- Hip openers
Cardio (10 minutes):
- Stationary Bike:
- Set resistance to a light level.
- Maintain a steady, comfortable pace.
Dumbbell Workout:
- Dumbbell Deadlifts
- Sets: 2
- Reps: 12
- Instructions: Stand with feet hip-width apart, hold dumbbells in front, hinge at the hips to lower dumbbells towards the ankles, keeping back straight, then return to standing.
- Dumbbell Step-Ups
- Sets: 2
- Reps: 10 each leg
- Instructions: Step onto a bench or step with one foot, bringing the other foot up, then step back down.
- Dumbbell Side Lunges
- Sets: 2
- Reps: 10 each side
- Instructions: Step out to the side, bending the leading knee while keeping the other leg straight, push back to starting position.
- Glute Bridges with Dumbbell
- Sets: 2
- Reps: 15
- Instructions: Lie on your back with knees bent, place a dumbbell on your hips, lift hips upward by squeezing glutes, then lower.
- Calf Raises with Dumbbells
- Sets: 2
- Reps: 15
- Instructions: Stand holding dumbbells, raise your heels off the ground, then slowly lower them back down.
- Dumbbell Russian Twists
- Sets: 2
- Reps: 12 each side
- Instructions: Sit on the floor with knees bent, lean back slightly, hold one dumbbell with both hands, twist torso side to side.
- Plank Hold
- Sets: 2
- Duration: 30 seconds
- Instructions: Hold a plank position on your forearms and toes, keeping your body in a straight line.
Cool-Down (5 minutes):
- Gentle Stretching:
- Lower back stretch
- Glute stretch
- Hip flexor stretch
Day 3: Upper Body and Core
Warm-Up (5 minutes):
- Light Stretching:
- Arm circles
- Wrist rotations
- Side stretches
Cardio (10 minutes):
- Elliptical Trainer:
- Set to a comfortable resistance.
- Use both arm and leg movements to warm up the whole body.
Dumbbell Workout:
- Dumbbell Chest Flyes
- Sets: 2
- Reps: 12
- Instructions: Lie on a bench or mat, hold dumbbells above chest with palms facing each other, lower arms out to sides in a wide arc, then bring them back up.
- Dumbbell Reverse Flyes
- Sets: 2
- Reps: 12
- Instructions: Bend forward at the hips, let arms hang down, lift dumbbells out to the sides, squeezing shoulder blades together.
- Dumbbell Lateral Raises
- Sets: 2
- Reps: 12
- Instructions: Stand with dumbbells at sides, lift arms out to the sides to shoulder height, then lower.
- Dumbbell Front Raises
- Sets: 2
- Reps: 12
- Instructions: Hold dumbbells in front of thighs, lift one arm forward to shoulder height, then lower and alternate arms.
- Dumbbell Hammer Curls
- Sets: 2
- Reps: 12
- Instructions: Stand with dumbbells at sides, palms facing inwards, curl weights up, then lower.
- Dumbbell Tricep Kickbacks
- Sets: 2
- Reps: 12 each arm
- Instructions: Bend forward at the hips, elbow bent at 90 degrees, extend arm back to straighten, then return.
- Seated Dumbbell Oblique Crunches
- Sets: 2
- Reps: 12 each side
- Instructions: Sit on a bench holding a dumbbell to one side, lean sideways lowering the dumbbell towards the floor, then return.
Cool-Down (5 minutes):
- Gentle Stretching:
- Tricep stretch
- Shoulder stretch
- Neck stretch
Send download link to:Download This Gym Routine
This Workout Comes With A Free Tracker!
USE THE TRACKER FOR THIS WORKOUTAdditional Tips:
- Rest Between Sets: Take 30-60 seconds to rest and hydrate.
- Weight Selection: Start with light weights (e.g., 3-5 pounds) and increase gradually as you get stronger.
- Form Focus: Prioritize correct form over heavier weights to prevent injury.
- Hydration and Nutrition: Drink water before, during, and after your workout. Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
- Consistency: Aim to stick to your workout days each week for the best results.
- Listen to Your Body: If an exercise feels uncomfortable or painful, stop and adjust as needed.
Disclaimer: Before starting any new exercise program, it’s recommended to consult with a healthcare professional or certified fitness trainer, especially if you have any pre-existing health conditions or concerns. They can provide personalized guidance to ensure the exercises are appropriate for your individual needs.
This “3 workouts per week” plan is a great way to build a strong foundation and create healthy gym habits. Whether you’re working toward toning your body or just getting more comfortable with exercise, this “workout gym routine” makes it easy to stay consistent and motivated. Don’t forget to use a “workout tracker” to log your exercises, track improvements, and stay on target with your fitness goals. Start your fitness journey today, and enjoy the rewarding results of feeling stronger, healthier, and more confident in the gym! Want to do a workout routine at home?… Just grab yourself a set of Adjustable Dumbbells and clear some space in your home and avoid the gym all together!
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