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Dumbbell Full Body Program
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Full Body Program routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a full body strength training program that requires only a bench and a pair of dumbbells. The goal is to perform this routine three times a week for 4-6 weeks. Each workout session should take about an hour to complete. Session 1 = 10 exercises / 67 minutes / 29 sets Session 2 = 9 exercises / 59 minutes / 30 sets Session 3 = 8 exercises / 69 minutes / 32 sets (longest workout for Saturday) Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 68 min
10 exercises
Dumbbell Decline Bench Lunge
1 Set x 8 Reps
Dumbbell Single-Leg Squat
2 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 20,15,15 Reps
Wed
Workout 2
Est. 60 min
9 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 6,7,8 Reps
Dumbbell Lateral Raise
3 Sets x 6,7,8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 6,7,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Sat
Workout 3
Est. 67 min
8 exercises
Dumbbell Deadlift
4 Sets x 6 Reps
Dumbbell Incline Bench Row
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
