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FRANKOMAN’S DUMBBELL ONLY SPLIT
General
Beginner
Dumbbell
Plan Details
The FRANKOMAN’S DUMBBELL ONLY SPLIT routine by AJAX78 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Chest & Triceps
12 exercises
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Wed
Back & Biceps
13 exercises
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 6 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Bent-Over Row
1 Set x 6 Reps
Dumbbell Pullover
1 Set x 12 Reps
Dumbbell Pullover
1 Set x 10 Reps
Dumbbell Incline Bench Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Fri
Legs & Shoulders
24 exercises
Dumbbell Lunge
1 Set x 12 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Dumbbell Lunge
1 Set x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Squat
1 Set x 12 Reps
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Squat
1 Set x 8 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 12 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 8 Reps
Dumbbell Seated Calf Raise
1 Set x 15 Reps
Dumbbell Seated Calf Raise
1 Set x 12 Reps
Dumbbell Calf Raise
1 Set x 12 Reps
Dumbbell Calf Raise
1 Set x 10 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
