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BW & Dumbbell Circuit: Full Body
General
Beginner
None
Plan Details
The BW & Dumbbell Circuit: Full Body routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner exercise plan designed to work the entire body using only bodyweight and dumbbell exercises. Perform this routine twice weekly for 4-weeks adding 30-minutes of cardio on the days before and after each strength session. The majority of sets are performed as supersets. Sessions are between 45 to 55-minutes long. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Full Body Session #1
Est. 57 min
9 exercises
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Plank with Shoulder Taps
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12,10,8 Reps
Seated Leg Tuck
3 Sets x 12,10,8 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 12,10,8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Thu
Full Body Session #2
Est. 48 min
8 exercises
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Push Press
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Mountain Climber
3 Sets
