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Complete Dumbbell Workout
AUDIO TIP
General
Beginner
None
Plan Details
The Complete Dumbbell Workout routine by Marky19820929 is a 15 day workout plan. It is a beginner level plan to achieve general fitness goals.
This beginner program requires about 30-minutes of your time, a pair of dumbbells, a bench or stability ball and of course the Jefit app. That's it! Are you ready to get strong? Follow this plan three times a week for the next 6 weeks. As the weight becomes easier increase the intensity by 5 percent for upper and 10 percent for lower body exercises. Program length is 38-55 minutes. Day 1: Full Body, 6 exercises x 3 sets each. Day 2: Full Body, 7 exercises x 2-3 sets each. Day 3: Full Body, 8 exercises x 3 sets each. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Week 1
Est. 0 min
14 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Mon
Week 5
Est. 0 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Mon
Week 2
Est. 0 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Bicep curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Lying cross, shoulder tricep extension
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Mon
Week3
Est. 0 min
11 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Single bar curl
3 Sets x 8 Reps
Mon
Week 4
Est. 0 min
10 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Wed
Week 1
Est. 0 min
11 exercises
Barbell Hack Squat
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Leg extension with leg developer
3 Sets x 8 Reps
Leg curl
3 Sets x 8 Reps
Single bar curl
3 Sets x 8 Reps
Ankle flexion
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Wed
Week 2
Est. 0 min
9 exercises
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Leg curl
3 Sets x 8 Reps
Leg extension with leg developer
3 Sets x 8 Reps
Ankle flexion
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Wed
Week 5
Est. 0 min
11 exercises
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Ankle flexion
3 Sets x 8 Reps
Leg curl
3 Sets x 8 Reps
Leg extension with leg developer
3 Sets x 8 Reps
Single bar curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Week 4
Est. 0 min
11 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Wed
Week3
Est. 0 min
9 exercises
Barbell Hack Squat
3 Sets x 8 Reps
Leg extension with leg developer
3 Sets x 8 Reps
Leg curl
3 Sets x 8 Reps
Ankle flexion
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Fri
Week 2
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Fri
Week 4
Est. 0 min
11 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Fri
Week 1
Est. 0 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T bar row
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Fri
Week 5
Est. 0 min
12 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Sit-Up
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 12 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Fri
Week3
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
