Loading...
Jefit Split DB Strength Program
General
Intermediate
Dumbbell
Plan Details
The Jefit Split DB Strength Program routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 6-day split dumbbell only strength training program for intermediate and advanced gym goers. Try using the following training format. Monday - Day 1 / Dumbbell Push Workout Tuesday - Day 2 / Dumbbell Pull Workout Wednesday - Day 3 / Dumbbell Leg Workout Thursday - REST Friday - Day 4 / Repeat Monday workout Saturday - Dy 5 / Repeat Tuesday workout Sunday - Day 6 / Repeat Wednesday workout Monday - REST Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Dumbbell Push Workout
Est. 52 min
5 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,8 Reps
Day 2
Dumbbell Pull Workout
Est. 51 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 15,12,10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15,12,10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15,15,12 Reps
Dumbbell Hammer Curl
3 Sets x 15,12,12 Reps
Day 3
Dumbbell Leg Workout
Est. 35 min
4 exercises
Dumbbell Squat
3 Sets x 12,10,8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 12,10,8 Reps
Dumbbell Seated Calf Raise
4 Sets x 20,20,15,15 Reps
Day 4
Dumbbell Push Workout (2)
Est. 53 min
6 exercises
Dumbbell Decline Press
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
4 Sets x 12,10,8,8 Reps
Dumbbell Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Arnold Press
3 Sets x 12,10,8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Tate Press
3 Sets x 12,10,8 Reps
Day 5
Dumbbell Pull Workout (2)
Est. 44 min
5 exercises
Dumbbell One-Arm Row
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Dumbbell Zottman Curl
3 Sets x 15,12,10 Reps
Dumbbell Spider Curl
3 Sets x 15,12,10 Reps
Day 6
Dumbbell Leg Workout (2)
Est. 46 min
5 exercises
Dumbbell Deadlift
3 Sets x 12,10,8 Reps
Dumbbell Reverse Lunge
3 Sets x 12,10,8 Reps
Dumbbell Bench Squat
3 Sets x 12,10,8 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12,12,10,10 Reps
Dumbbell Calf Raise
4 Sets x 15,15,12,12 Reps
