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Next-Gen Machine & Dumbbell Strength
ELITE
General
Intermediate
None
Plan Details
The Next-Gen Machine & Dumbbell Strength routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This full-body dumbbell and machine strength plan is designed to be performed three days per week, delivering efficient, balanced training without unnecessary complexity. Each workout targets all major muscle groups using joint-friendly machines and versatile dumbbells, making it ideal for consistent strength gains, muscle development, and long-term progress. The three-day structure allows for optimal recovery between sessions while maintaining enough weekly volume to drive results. Whether you’re returning to structured training or looking for a sustainable way to build strength, this program emphasizes smart exercise selection, controlled intensity, and repeatable performance to help you progress week after week. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
DB Upper Body
Est. 63 min
8 exercises
Dumbbell Deadlift
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Reverse Preacher Curl
3 Sets x 8 Reps
Wed
DB/Machine Lower Body
Est. 34 min
5 exercises
Sat
DB Full Day
Est. 55 min
8 exercises
