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JT Workout
General
Intermediate
Dumbbell
Plan Details
The JT Workout routine is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
1
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Pullover (Stability Ball)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Day 1
1b
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl With Stork Stance
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Day 2
2b
9 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Day 3
2
9 exercises
Superman
3 Sets
Back Extension (Prone)
3 Sets
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
