JeFIT Full Body Home Workout
General
Beginner
Dumbbell
Plan Details
The JeFIT Full Body Home Workout routine by giusamns is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
DUMBBELL ONLY This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells only. For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass. It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance. *** Notes : You are able to insert cardio exercises into the days being performed. If you would like to perform more cardio, you can substitute rest days for cardio days. For women who are using this routine, increase the amount of repetitions being performed for a toned look.
Routine detail
Day 1
Workout A
Est. 73 min
10 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Day 2
Cardio | HIIT
Est. 185 min
3 exercises
Aerobics
1 Set
Elliptical Training
1 Set
Rowing
1 Set
Day 3
Workout B
Est. 73 min
10 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Day 4
Yoga | flexibility
Est. 123 min
2 exercises
Pilates
1 Set
Yoga
1 Set
Day 5
Workout C
Est. 87 min
12 exercises
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 6
Active Rest
Est. 62 min
1 exercise
Walking
1 Set
Day 7
Active Rest
Est. 62 min
1 exercise
Walking
1 Set
