Strong Body Program 1
General
Beginner
Dumbbell
Plan Details
The Strong Body Program 1 routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a good program for you to choose if you’re new to strength training or coming back after a long layoff. There are 3-days that you can circulate through that include a few warmup sets using body weight only. This is followed by a series of 7 exercises. The two (arm) exercises in all three workouts, are performed as a superset. Be Well & Keep Strong! Michael Wood, CSCS JeFit Team Member
Routine detail
Day 1
Workout 1
Est. 46 min
9 exercises
Mountain Climber
1 Set x 12 Reps
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Air Bike
2 Sets x 12 Reps
Day 2
Workout 2
Est. 45 min
9 exercises
Prisoner Squat
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Day 3
Workout 3
Est. 46 min
9 exercises
Jump Squat
1 Set x 8 Reps
Mountain Climber
1 Set x 12 Reps
Dumbbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Dumbbell Tricep Extension
3 Sets x 8,10,12 Reps
Air Bike
2 Sets x 20 Reps
