Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

General
Intermediate
Dumbbell
Plan Details
The DB Upper Body (Varying Volume) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a dumbbell only workout geared towards intermediate level gym goers. There are three weekly training sessions - using a light/medium/heavy day in terms of volume (sets x reps.) used in that days training session. Workout 1: (Light volume) Perform 6 exercises for a total of 18 sets using 65-70% of 1-RM on all lifts. Workout time is about 47-minutes. Workout 2: (Moderate volume) Perform 7 exercises for 21 sets including superstes for the shoulders. Use 70-75% of 1-RM on all of your exercises. Workout time is about 46-minutes. Workout 3: (High volume) Perform 8 exercises for 27 sets. Use 75-80% of 1-RM on all exercises. Workout time is about 65-minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1: Light Volume (sets x reps)
Est. 48 min
6 exercises
Wed
Session 2: Moderate volume (sets x reps)
Est. 47 min
7 exercises
Fri
Session 3: High volume (sets x reps.)
Est. 64 min
8 exercises
Try one of these professionally designed workout plans