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Strong Body Program 2
Bulking
Intermediate
Dumbbell
Plan Details
The Strong Body Program 2 routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program is typically done following completion of the Strong Body Program (Beginner). You will need minimal equipment - dumbbells only - so it can be done at home or the gym. Each of the 3-days include a few dynamic warm-up exercises followed by a full body workout. Supersets are mixed in to all three training sessions. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Full Body Session 1
Est. 52 min
12 exercises
90/90 Hamstring Stretch
1 Set x 8 Reps
Bow Pose
1 Set
Scorpion
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,8 Reps
Dumbbell Bench Press
3 Sets x 8,10,8 Reps
Weight Plate Russian Twist
3 Sets x 12,15,20 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Plank
1 Set
Day 2
Full Body Session 2
Est. 61 min
13 exercises
Bridge
1 Set
Glute Kickback
1 Set
Hip Abduction
1 Set
Dumbbell Lunge
3 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8,10,12 Reps
Bench Dip
3 Sets x 8,10,12 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Day 3
Full Body Session 3
Est. 50 min
10 exercises
Arm Circles
1 Set
Bodyweight Walking Lunge
1 Set
Cobra
1 Set
Bird Dog
1 Set x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Bent Knee Hundreds
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8,10,12,8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8,10,12,8 Reps
