JK 2023 Dumbbell Training - Cycle 3

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JK 2023 Dumbbell Training - Cycle 3 - JEFIT

JK 2023 Dumbbell Training - Cycle 3

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The JK 2023 Dumbbell Training - Cycle 3 routine by joncharleskelley is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

3 Day per week 4 weeks total. Circuit Training. Sample Routine from Training for Weight Loss (Ch. 9) of Allen Hedrick book.

Routine detail

Mon

Day 1

Est. 0 min

32 exercises

Power Clean to Front Squat

1 Set x 6 Reps

Dumbbell Squat

1 Set x 12 Reps

Dumbbell Stiff-Leg Deadlift

1 Set x 12 Reps

Dumbbell Side Bend

1 Set x 20 Reps

Dumbbell Bench Press (Reverse Grip)

1 Set x 12 Reps

Dumbbell One-Arm Row

2 Sets x 12 Reps

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

Power Clean to Front Squat

1 Set x 6 Reps

Dumbbell Squat

1 Set x 12 Reps

Dumbbell Stiff-Leg Deadlift

1 Set x 12 Reps

Dumbbell Side Bend

1 Set x 20 Reps

Dumbbell Bench Press (Reverse Grip)

1 Set x 12 Reps

Dumbbell One-Arm Row

2 Sets x 12 Reps

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

Power Clean to Front Squat

1 Set x 6 Reps

Dumbbell Squat

1 Set x 12 Reps

Dumbbell Stiff-Leg Deadlift

1 Set x 12 Reps

Dumbbell Side Bend

1 Set x 20 Reps

Dumbbell Bench Press (Reverse Grip)

1 Set x 12 Reps

Dumbbell One-Arm Row

2 Sets x 12 Reps

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

Power Clean to Front Squat

1 Set x 6 Reps

Dumbbell Squat

1 Set x 12 Reps

Dumbbell Stiff-Leg Deadlift

1 Set x 12 Reps

Dumbbell Side Bend

1 Set x 20 Reps

Dumbbell Bench Press (Reverse Grip)

1 Set x 12 Reps

Dumbbell One-Arm Row

2 Sets x 12 Reps

Dumbbell Tricep Extension

1 Set x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

Wed

Day 2

Est. 0 min

32 exercises

Front Squat to Power Jerk

1 Set x 6 Reps

Bodyweight Side Lunge

1 Set x 12 Reps

Dumbbell Reverse Lunge

1 Set x 12 Reps

Ab Wheel

1 Set x 20 Reps

Dumbbell Incline Bench Press (Palms in)

1 Set x 12 Reps

Dumbbell Upright Row

1 Set x 12 Reps

Barbell Bicep Drag Curl

1 Set x 12 Reps

Dumbbell French Press (Stability Ball)

1 Set x 12 Reps

Front Squat to Power Jerk

1 Set x 6 Reps

Bodyweight Side Lunge

1 Set x 12 Reps

Dumbbell Reverse Lunge

1 Set x 12 Reps

Ab Wheel

1 Set x 20 Reps

Dumbbell Incline Bench Press (Palms in)

1 Set x 12 Reps

Dumbbell Upright Row

1 Set x 12 Reps

Barbell Bicep Drag Curl

1 Set x 12 Reps

Dumbbell French Press (Stability Ball)

1 Set x 12 Reps

Front Squat to Power Jerk

1 Set x 6 Reps

Bodyweight Side Lunge

1 Set x 12 Reps

Dumbbell Reverse Lunge

1 Set x 12 Reps

Ab Wheel

1 Set x 20 Reps

Dumbbell Incline Bench Press (Palms in)

1 Set x 12 Reps

Dumbbell Upright Row

1 Set x 12 Reps

Barbell Bicep Drag Curl

1 Set x 12 Reps

Dumbbell French Press (Stability Ball)

1 Set x 12 Reps

Front Squat to Power Jerk

1 Set x 6 Reps

Bodyweight Side Lunge

1 Set x 12 Reps

Dumbbell Reverse Lunge

1 Set x 12 Reps

Ab Wheel

1 Set x 20 Reps

Dumbbell Incline Bench Press (Palms in)

1 Set x 12 Reps

Dumbbell Upright Row

1 Set x 12 Reps

Barbell Bicep Drag Curl

1 Set x 12 Reps

Dumbbell French Press (Stability Ball)

1 Set x 12 Reps

Fri

Day 3

Est. 0 min

32 exercises

Hang Clean to Front Squat to Power Jerk

1 Set x 6 Reps

Dumbbell Single-Leg Squat

1 Set x 12 Reps

Hockey Lunge

1 Set x 12 Reps

Bench Weighted Decline Crunch

1 Set x 20 Reps

Dumbbell Arnold Press

1 Set x 12 Reps

Dumbbell One-Arm Rear Row (Prone)

2 Sets x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

1 Set x 12 Reps

Hang Clean to Front Squat to Power Jerk

1 Set x 6 Reps

Dumbbell Single-Leg Squat

1 Set x 12 Reps

Hockey Lunge

1 Set x 12 Reps

Bench Weighted Decline Crunch

1 Set x 20 Reps

Dumbbell Arnold Press

1 Set x 12 Reps

Dumbbell One-Arm Rear Row (Prone)

2 Sets x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

1 Set x 12 Reps

Hang Clean to Front Squat to Power Jerk

1 Set x 6 Reps

Dumbbell Single-Leg Squat

1 Set x 12 Reps

Hockey Lunge

1 Set x 12 Reps

Bench Weighted Decline Crunch

1 Set x 20 Reps

Dumbbell Arnold Press

1 Set x 12 Reps

Dumbbell One-Arm Rear Row (Prone)

2 Sets x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

1 Set x 12 Reps

Hang Clean to Front Squat to Power Jerk

1 Set x 6 Reps

Dumbbell Single-Leg Squat

1 Set x 12 Reps

Hockey Lunge

1 Set x 12 Reps

Bench Weighted Decline Crunch

1 Set x 20 Reps

Dumbbell Arnold Press

1 Set x 12 Reps

Dumbbell One-Arm Rear Row (Prone)

2 Sets x 12 Reps

Dumbbell Zottman Curl

1 Set x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

1 Set x 12 Reps

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JK 2023 Dumbbell Training - Cycle 3

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