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5-Day Home Strength Program
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The 5-Day Home Strength Program routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
What you can expect in this 5-day home strength training program is an efficient, full body, routine. You will only need minimal exercise equipment to get the job done. If you have a pair of dumbbells and some exercise tubing, then you can do this program at home, the gym or while traveling. The goal is to develop your overall fitness level. With that said, you will perform many supersets in each of the five workouts. You will cycle through alternating days where you target the upper and then lower body. The majority of your sets are repetition-based, a few however, are interval sets (for time). *Note: for the internal & external rotation exercises - use an exercise band or tubing if you don't have access to a cable system. Day 1: Upper Body (34:00 = length of workout) Day 2: Lower Body (26:00) Day 3: Upper Body (34:00) Day 4: Lower Body (36:00) Day 5: Upper Body (41:00) Stay Strong, MICHAEL WOOD, CSCS Jefit Coach
Routine detail
Day 1
Workout 1: Upper Body
Est. 5 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 8,10,12,15 Reps
Push-Up
4 Sets x 8,10,12,15 Reps
Cable Internal Rotation
4 Sets x 12,12,15,15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6,8,10,12 Reps
Cable External Rotation
4 Sets x 12,12,15,15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6,8,10,12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Forearm Plank with Hip Abduction
4 Sets x 8 Reps
Air Bike
1 Set x 15 Reps
Day 2
Workout 2: Lower Body
Est. 18 min
6 exercises
Jump Rope
3 Sets
Bird Dog
1 Set
Bodyweight Squat
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Side Bridge
3 Sets
Extended Arm Child Pose
1 Set
Day 3
Workout 3: Upper Body
Est. 5 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 8,10,12,15 Reps
Push-Up
4 Sets x 8,10,12,15 Reps
Cable Internal Rotation
4 Sets x 12,12,15,15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6,8,10,12 Reps
Cable External Rotation
4 Sets x 12,12,15,15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6,8,10,12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Forearm Plank with Hip Abduction
4 Sets
Air Bike
1 Set x 20 Reps
Day 4
Workout 4: Lower Body
Est. 28 min
7 exercises
Stationary Bike
3 Sets
Prisoner Squat
1 Set
Bird Dog
1 Set
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 6 Reps
Reverse Hyper (Flat Bench)
3 Sets x 6 Reps
Extended Arm Child Pose
1 Set
Day 5
Workout 5: Upper Body
Est. 9 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 8,10,12,15 Reps
Bench Push-Up
4 Sets x 6,6,8,8 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable External Rotation
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Forearm Plank with Hip Abduction
4 Sets
Air Bike
1 Set x 15 Reps
