DD workout - JEFIT

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DD workout - JEFIT

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DD workout

AUTOPLAYAUDIO TIP

General

Advanced

Dumbbell

Plan Details

The DD workout routine by dodger is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

Full body routine..

Routine detail

Any

4: Workout

Est. 39 min

8 exercises

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 6 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

1 Set

Any

2: Big chest

Est. 52 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

1: Workout 1: Full Body

Est. 60 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Jerk Demonstration

Barbell Jerk

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

4 Sets x 12 Reps

Air Bike Demonstration

Air Bike

1 Set x 20 Reps

Crunch Demonstration

Crunch

1 Set x 20 Reps

Mountain Climber Demonstration

Mountain Climber

1 Set x 20 Reps

Any

3: Workout

Est. 43 min

8 exercises

Pull-Up Demonstration

Pull-Up

1 Set x 30 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 50 Reps

Push-Up Demonstration

Push-Up

1 Set x 50 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

1 Set x 50 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

1 Set x 50 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

1 Set x 50 Reps

Air Bike Demonstration

Air Bike

1 Set x 50 Reps

Pull-Up Demonstration

Pull-Up

1 Set x 25 Reps

Any

5: Workout 2: 6 exercise circuit x 3

Est. 71 min

19 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 10 Reps

Hundreds Demonstration

Hundreds

1 Set x 25 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 12 Reps

Hundreds Demonstration

Hundreds

1 Set x 25 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

1 Set x 15 Reps

Hundreds Demonstration

Hundreds

1 Set x 25 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps