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Build a Strong Body
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Build a Strong Body routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Looking to build a strong body? Then this is the plan for you. This routine offers three training days separated by 24-48 rest between workouts. Each session is a full body session. The day 2 session (Wed.) should be performed for time rather than sets and repetitions. Monday: Perform 7 exercises for 3-4 sets each. Workout time is about 40-minutes. Wednesday: Do each set for about 35-seconds before moving to the next exercise. There are multiple exercises used as a part of a superset. Friday: Repeat Monday routine on Friday. Just use heavier weight that allows for only 8 repetitions. Make sure all weight is heavy enough to complete only 8 repetitions. Stay Srong Together, Michael Wood, CSCS Jefit
Routine detail
Mon
Workout 1: Full Body
Est. 16 min
7 exercises
Dumbbell Plie Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Workout 2: interval based
Est. 28 min
7 exercises
Dumbbell Plie Squat
4 Sets
Dumbbell Bent-Over Row
3 Sets
Elevated Push-Up
3 Sets
Dumbbell Seated Side Lateral Raise
3 Sets
Dumbbell Seated Shoulder Press
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets
Dumbbell Hammer Curl
3 Sets
Fri
Workout 3: Full Body
Est. 18 min
7 exercises
Dumbbell Plie Squat
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
