Dumbbell Routine (Home or Gym)

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This 3-day, beginner-level strength training routine 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. Perform these three sessions each week for the next four weeks.

Session 1: This first workout includes 8 upper body exercises with a pair of supersets at the end of the workout. Workout time is about 60-minutes.

Session 2: Includes 7 lower body and core exercises. Workout time is about 40-minutes.

Session 3: This third session targets the same 8 exercises seen in session one but using a different repetition scheme. Workout time is about 60-minutes.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Workout 1: Upper Body 8 exercises, 1 hr 0 min

Dumbbell Bent-Over Row	3x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Dumbbell Concentration Curl	3x10 reps	rest: 15s
Dumbbell Tricep Extension	3x10 reps	rest: 75s

Workout 2: Legs & Core 7 exercises, 37 mins

Dumbbell Plie Squat	3x12,10,8 reps	rest: 90s
Dumbbell Walking Lunge	1x8 reps	rest: 90s
Dumbbell Bench Squat	2x10,8 reps	rest: 90s
Dumbbell Seated Single-Leg Calf Raise	3x15 reps	rest: 60s
Air Bike	1x20 reps	rest: 60s
Weight Plate Russian Twist	2x15 reps	rest: 20s
Forearm Plank with Hip Abduction	2x0 reps • 45s	rest: 60s

Workout 3: Upper Body 8 exercises, 59 mins

Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 15s
Dumbbell Alternating Tricep Kickback	3x12 reps	rest: 60s