Strong at Home 3
General
Intermediate
None
Plan Details
The Strong at Home 3 routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate interval program needs minimal equipment (Bodyweight, Adjustable Bench, Dumbbells and/or Kettlebells) in order to get through it. There is plenty of research out there showing you can in fact build strength with home-based strength programs. One such research paper in Physiology & Behavior showed body weight exercise can be beneficial because growth “can occur independent of an external load.” ROUTINE Each workout day consists of 8 exercises that use either bodyweight, dumbbells or kettlebells. There is one superset in each program and each exercise has 3 sets with 6-10 repetitions. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1
Est. 25 min
8 exercises
Kettlebell One-Arm Swing
3 Sets
Dumbbell Plie Squat
3 Sets
Dumbbell Reverse Fly
3 Sets
Dumbbell Incline Bench Row
3 Sets
Plyo Push-Up
3 Sets
Plank
3 Sets
Dumbbell Seated Arnold Press
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets
Day 2
Workout 2
Est. 24 min
7 exercises
Kettlebell Goblet Squat
3 Sets
Dumbbell Rotational Row
3 Sets
Dumbbell Pullover
3 Sets
Dumbbell Deep Push-Up
3 Sets
Dumbbell Incline Bench Press (Palms in)
3 Sets
Dumbbell Upright Row
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets
