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Get Stronger at Home
General
Intermediate
Dumbbell
Plan Details
The Get Stronger at Home routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a unique, two-day home routine b/c it has two completely different workouts. Just two workouts a week will keep you strong b/c these two will challenge your body providing the appropriate training stimulus. Day 1 - 12 exercises paired into 6 unique supersets using a traditional sets/reps based workout. Equipment: dumbbell, kettlebell and Olympic bar, if you only have DB - don't sweat it - you can do this workout with just DB....it's OK. Day 2 - Begins with a few warm-up exercises before moving into a full body workout with 10 exercises. This workout will use supersets once again. But say bye to reps - and hello to intervals for workout #2. Equipment: Dumbbells, Olympic bar and medicine ball. Go get em' Stay Strong, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Full Body Superset
Est. 15 min
12 exercises
Dumbbell Bench Squat
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,12 Reps
Dumbbell Step-Up
3 Sets x 6,6,8 Reps
Dumbbell Incline Bench Row
3 Sets x 8,10,12 Reps
Dumbbell Incline Bench Press
3 Sets x 8,10,12 Reps
Air Bike
3 Sets x 12 Reps
Kettlebell Thruster
4 Sets x 6,8,10,8 Reps
Dumbbell Fly
3 Sets x 8,10,12 Reps
Barbell Curl
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Upward Facing Dog
2 Sets x 8 Reps
Day 2
Workout 2: Interval-Based Full Body Circuit
Est. 29 min
13 exercises
Cat Stretch
1 Set x 8 Reps
Scorpion
1 Set x 8 Reps
World's Greatest Stretch
1 Set x 8 Reps
Barbell Bulgarian Split Squat
3 Sets
Medicine Ball Overhead Slam
3 Sets
Machine Inverted Row (Feet Elevated)
3 Sets
Weighted Crunch
3 Sets
Single-Leg Push-Up
3 Sets
Reverse Hyper (Flat Bench)
3 Sets
Dumbbell Seated Side Lateral Raise
3 Sets
Dumbbell Seated Arnold Press
2 Sets
Dumbbell Concentration Curl
4 Sets
Superman
3 Sets
