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Dumbbell Program: Home or Gym
General
Intermediate
None
Plan Details
The Dumbbell Program: Home or Gym routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This 4-day, intermediate-level strength training program is designed for the gym but can easily be done at home. All you need in terms of exercise equipment is a pair of dumbbells and a bench. In the first session you'll work all your major muscles groups from the waist up. Next session targets legs and core. followed by a second session that hit the upper body once more. Rest 24-48 hours between workout sessions. Session 1: This first workout includes 9 upper body exercises with a pair of supersets at the end of the workout. Workout time is about 57-minutes. Session 2: Includes 7 lower body and core exercises. Workout time is about 45-minutes. Session 3: This third session targets the same 9 exercises seen in session one but using a different repetition scheme. Workout time is about 65-minutes. Session 4: Includes 7 lower body and core exercises. Workout time is about 45-minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Upper Body
Est. 57 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dead Bug
2 Sets
Tue
Workout 2: Legs & Core
Est. 45 min
7 exercises
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
1 Set
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Workout 3: Upper Body
Est. 65 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Straight Arm Plank
2 Sets
Fri
Workout 2: Legs & Core
Est. 45 min
7 exercises
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
1 Set
