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Dumbbell Back and Arms Routine
General
Beginner
None
Plan Details
The Dumbbell Back and Arms Routine routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner back and arm strength training routine. The goal is to complete this twice weekly around your other workouts that target legs, chest and shoulders. Day 1: Stretching exercises to start followed by two exercises each for back and arms. Session duration is about 37-minutes. Day 2: Stretching exercises to start followed by two exercises each for back and arms. Session duration is about 42-minutes. MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 37 min
7 exercises
One-Arm Wall Stretch
1 Set
Posterior Capsule Stretch
1 Set
Dumbbell Deadlift
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12,10,8 Reps
Extended Arm Child Pose
1 Set
Thu
Workout 2
Est. 43 min
8 exercises
One-Arm Wall Stretch
1 Set
Posterior Capsule Stretch
1 Set
Extended Arm Child Pose
1 Set
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Extended Arm Child Pose
1 Set
