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Dumbbell Strength Training Plan
General
Intermediate
None
Plan Details
The Dumbbell Strength Training Plan routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a dumbbell, 2-day full-body exercise routine that requires only dumbbells. This type of plan can be highly effective for building strength, improving muscle tone, and enhancing overall fitness. Here's a comprehensive plan that targets all major muscle groups. Aim to perform this routine two times a week, with at least one rest day between workouts. Build up to three days after 4-6 weeks of consistent training. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Day 1
Est. 80 min
9 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Day 2
Day 2 (Rest 24-48 hrs. between training days)
Est. 59 min
9 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
