Jefit Split DB Strength Program

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 6-day split dumbbell only strength training program for intermediate and advanced gym goers. Try using the following training format.

Monday - Day 1 / Dumbbell Push Workout

Tuesday - Day 2 / Dumbbell Pull Workout

Wednesday - Day 3 / Dumbbell Leg Workout

Thursday - REST

Friday - Day 4 / Repeat Monday workout

Saturday - Dy 5 / Repeat Tuesday workout

Sunday - Day 6 / Repeat Wednesday workout

Monday - REST

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Dumbbell Push Workout 5 exercises, 52 mins

Dumbbell Bench Press	4x12,10,8,8 reps	rest: 75s
Dumbbell Incline Bench Press	4x12,10,8,8 reps	rest: 75s
Dumbbell Seated Press (Palms In)	4x12,10,8,8 reps	rest: 75s
Dumbbell Lateral Raise	4x12,10,8,8 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12,10,8,8 reps	rest: 60s

Dumbbell Pull Workout 6 exercises, 51 mins

Dumbbell Bent-Over Row	4x8 reps	rest: 75s
Dumbbell Incline Bench Row	3x8 reps	rest: 75s
Dumbbell Pullover on Stability Ball	3x15,12,10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x15,12,10 reps	rest: 60s
Dumbbell Bicep Curl	3x15,15,12 reps	rest: 75s
Dumbbell Hammer Curl	3x15,12,12 reps	rest: 60s

Dumbbell Leg Workout 4 exercises, 35 mins

Dumbbell Squat	3x12,10,8 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 75s
Dumbbell Plie Squat	3x12,10,8 reps	rest: 75s
Dumbbell Seated Calf Raise	4x20,20,15,15 reps	rest: 60s

Dumbbell Push Workout (2) 6 exercises, 52 mins

Dumbbell Decline Press	4x12,10,8,8 reps	rest: 75s
Dumbbell Fly	4x12,10,8,8 reps	rest: 75s
Dumbbell Shoulder Press	3x12,10,8 reps	rest: 75s
Dumbbell Arnold Press	3x12,10,8 reps	rest: 75s
Dumbbell Alternating Lateral Raise	2x12,10,8 reps	rest: 60s
Dumbbell Tate Press	3x12,10,8 reps	rest: 60s

Dumbbell Pull Workout (2) 5 exercises, 43 mins

Dumbbell One-Arm Row	4x12,10,10,8 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	3x12,10,8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12,10,8 reps	rest: 60s
Dumbbell Zottman Curl	3x15,12,10 reps	rest: 75s
Dumbbell Spider Curl	3x15,12,10 reps	rest: 75s

Dumbbell Leg Workout (2) 5 exercises, 46 mins

Dumbbell Deadlift	3x12,10,8 reps	rest: 90s
Dumbbell Reverse Lunge	3x12,10,8 reps	rest: 75s
Dumbbell Bench Squat	3x12,10,8 reps	rest: 90s
Dumbbell Single-Leg Calf Raise	4x12,12,10,10 reps	rest: 60s
Dumbbell Calf Raise	4x15,15,12,12 reps	rest: 60s