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Dumbbell Strength Workout (Phase 2)
General
Intermediate
None
Plan Details
The Dumbbell Strength Workout (Phase 2) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day intermediate dumbbell only routine (phase 2). The only other piece of equipment you need is an exercise bench. If you don't have access to a bench you could also try using a stability ball instead. Day 1: Upper Body workout using 8 different exercises. The last two arm exercises are paired as supersets (57-min.) Day 2: Begins with a couple of warm-up exercises followed by 4 different leg exercises (30-min.). Day 3: This is a full body workout. The session includes 8 unique exercises - all are paired as supersets where you work opposing muscle groups (48-min.). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
DB Upper Body
Est. 57 min
8 exercises
Dumbbell Deadlift
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12,10,8,6 Reps
Wed
DB Lower Body
Est. 29 min
6 exercises
Inchworm
1 Set
Glute Kickback (Kneeling)
1 Set
Dumbbell Single-Leg Squat
2 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 12,10,10 Reps
Sat
DB Full Body
Est. 48 min
8 exercises
Dumbbell Step-Up
3 Sets x 6 Reps
Plank with Shoulder Taps
3 Sets
Dumbbell Bench Squat
3 Sets x 8 Reps
Plank with Alternating Knee Drive
3 Sets
Dumbbell Bent-Over Row (Palm in)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
