Plan 2 - JEFIT

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Plan 2 - JEFIT

Plan 2

General

Beginner

Dumbbell

Plan Details

The Plan 2 routine by kcbuzz is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Tue

Legs #1

Est. 49 min

8 exercises

Split Squat on Bench Demonstration

Split Squat on Bench

3 Sets x 8 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

3 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Wall Sit Demonstration

Wall Sit

3 Sets

Donkey Kicks Demonstration

Donkey Kicks

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Wed

Chest, Biceps, Triceps

Est. 52 min

8 exercises

Squeeze Press Demonstration

Squeeze Press

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Thu

Legs #2

Est. 56 min

9 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 8 Reps

Fire Hydrants Demonstration

Fire Hydrants

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Fri

Shoulder / Back

Est. 39 min

6 exercises

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Sun

Full Body

Est. 62 min

10 exercises

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 8 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

3 Sets x 8 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 8 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 8 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Any

Abs

Est. 42 min

7 exercises

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

3 Sets x 8 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 8 Reps

Any

Leg 3

Est. 43 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Kneeling Hip Extension Demonstration

Kneeling Hip Extension

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Dumbbell Decline Bench Lunge Demonstration

Dumbbell Decline Bench Lunge

3 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps