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DB Upper/Lower Body Strength Plan
AUDIO TIP
General
Intermediate
None
Plan Details
The DB Upper/Lower Body Strength Plan routine by rwsward 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. The only other piece of equipment you will need is a 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 9 different exercises. The last two arm exercises are paired as supersets. Day 2: Begins with a couple of warm-up exercises followed by 4 different leg exercises. 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. Stay Strong, Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
DB Upper Body
Est. 0 min
11 exercises
Recumbent Bike
3 Sets
Trap Bar Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12,10,8 Reps
Walking
3 Sets
Wed
DB Lower Body
Est. 0 min
6 exercises
Bridge
1 Set
Glute Kickback (Kneeling)
1 Set x 12 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 12,10,10 Reps
Sat
DB Full Day
Est. 0 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 10,8,6 Reps
