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Workout at Home Plan
ELITE
General
Beginner
Dumbbell
Plan Details
The Workout at Home Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day program ideal for those looking to follow a minimal equipment, exercise plan for home or when traveling. The only equipment you will need is a pair of dumbbells and a bench. You can get away without having a bench too. You will have three workout sessions for each training-week. Follow the plan for 4-6 weeks for best results. If an exercise becomes less challenging over time, increase the repetitions of the exercise or slow down the speed of the movement. Each workout sessions includes 8 exercises paired as supersets. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 40 min
8 exercises
Bird Dog
2 Sets x 8 Reps
Crunch
2 Sets x 20 Reps
Prisoner Squat
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Wed
Workout 2
Est. 34 min
7 exercises
Fri
Workout 3
Est. 43 min
8 exercises
