Home or Gym Dumbbell Program 2

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This 3-day, advanced-level strength training program is designed for the gym but can easily be done at home. All you need in terms of exercise equipment is a pair of dumbbells and a bench. In the first session you'll work all your major muscles groups from the waist up. Next session targets legs and core, followed by a second session that hit the upper body once more. Rest 24-48 hours between workout sessions.

Session 1: This first workout include 8 upper body exercises with a pair of supersets at the end of the workout. Workout time is about 65-minutes.

Session 2: Includes 8 lower body and core exercises. Workout time is about 55-minutes.

Session 3: This third session targets the same 9 exercises seen in session one but using a different repetition scheme. Workout time is about 70-minutes.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Workout 1: Upper Body 8 exercises, 1 hr 8 mins

Dumbbell Bent-Over Row	4x10 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 90s
Dumbbell Bench Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Dumbbell Hammer Curl	3x12,10,8 reps	rest: 0s
Dumbbell Bicep Curl	3x12,10,8 reps	rest: 15s
Dumbbell Tricep Extension	3x12,10,8 reps	rest: 90s

Workout 2: Legs & Core 8 exercises, 55 mins

Dumbbell Walking Lunge	3x10 reps	rest: 90s
Dumbbell Split Jump	3x6 reps	rest: 120s
Dumbbell Bench Squat	3x10,8,8 reps	rest: 90s
Dumbbell Seated Single-Leg Calf Raise	3x15 reps	rest: 60s
Air Bike	3x25,20,15 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Forearm Plank with Hip Abduction	1x0 reps • 60s	rest: 60s
Plank	1x8 reps • 90s	rest: 60s

Workout 3: Upper Body 9 exercises, 1 hr 10 mins

Dumbbell Bent-Over Row	3x12 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Fly	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Dumbbell Hammer Curl	3x12,10,8 reps	rest: 0s
Dumbbell Bicep Curl	3x12,10,8 reps	rest: 90s
Dumbbell Tricep Extension	3x12,10,8 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	3x12,10,8 reps	rest: 90s