Upper Body Strength
Bulking
Intermediate
Dumbbell
Plan Details
The Upper Body Strength routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is a 2-day program to build lean muscle. This program can and should be coupled with Lower Body Strength. The two workout sessions include 6-7 exercises that use dumbbell and body weight exercises. Use whatever you have for equipment. If you don’t have DB you can use an Olympic bar, kettlebells, bands etc - Both workout sessions should take you about 45-minutes. Routine Breakdown Day 1 - Chest, Shoulders & Triceps Day 2 - Back, Biceps & Core Good Luck and Stay Strong, MICHAEL WOOD, CSCS JeFit Team
Routine detail
Day 1
Workout 1
Est. 30 min
6 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Day 2
Workout 2
Est. 38 min
7 exercises
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Rotational Curl
4 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 8 Reps
V-Up
2 Sets x 12 Reps
Air Bike
1 Set x 15 Reps
