TUFF rebuild by NewAgainPam and LiftHeavyWeights

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RATING: 65 (FROM 12 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This Ultimate Focused Fitness routine is 12 weeks long and designed for dumbbells, but can be modified for kettle bells, bands or machines depending on what the user has available.

The first 4 weeks have 3 sets of 8 reps; the next 4 weeks, 6 reps and the final 4 weeks, 4 reps. Choose heavier weights as the reps decrease.

**Note: You can rest or do cardio on non-lifting days.

Day 2
Day 5
Day 1
Day 4

Upper Body 1 5 exercises, 32 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s

Lower Body 1 6 exercises, 38 mins

Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Dumbbell Hamstring Curl	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Upper Body 2 5 exercises, 31 mins

Bench Dip	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s

Lower Body 2 6 exercises, 38 mins

Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Stability Ball Back Extension	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s