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Strong Body Program 3
Bulking
Advanced
Dumbbell
Plan Details
The Strong Body Program 3 routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is a follow up to the Beginner and Intermediate program versions previously developed by Jefit. The idea behind this particular program is to complete it as a 3-day workout plan. Eventually, you can progress to using the program as a 3 day on - 1-Day off - and 3 day on training format over the course of a week. Remember to start initially with 3 workout sessions before transitioning to 6 sessions/week after 1-3 weeks. Day 1 - LEGS & BACK: -includes 4 sets of supersets for the legs only (both dumbbell exercises). Day 2 - CHEST & SHOULDERS: -includes a full superset workout moving between chest/shoulder exercises. Day 3 - CORE & ARMS: -includes a core exercise paired with either a bicep or tricep exercise. After 1-3 weeks, try to repeat this sequence twice during a 6 day period. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Legs & Back
Est. 46 min
10 exercises
Knees to Chest Hug
1 Set x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 5,6,7,5 Reps
Dumbbell Step-Up
4 Sets x 5,6,7,5 Reps
Arm Circles
1 Set x 8 Reps
One-Arm Wall Stretch
1 Set x 8 Reps
Overhead Stretch
1 Set x 8 Reps
Machine Inverted Row
3 Sets x 6 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Knees to Chest Hug
1 Set x 8 Reps
Day 2
Chest & Shoulders
Est. 46 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Plyo Push-Up
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Day 3
Core & Arms
Est. 42 min
8 exercises
Air Bike
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 6,7,8 Reps
Dumbbell Concentration Curl
3 Sets x 8,10,12 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
