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DB Upper Body (Varying Volume)
ELITE
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
Dumbbell Stiff-Leg Deadlift
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Decline Fly
3 Sets x 12,10,8 Reps
Dumbbell Alternating Press
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
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
