TUFFer rebuild by LiftHeavyWeights & NewAgainPam

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RATING: 61 (FROM 9 JEFIT MEMBERS)

2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is 8 weeks with 2 phases.

Phase 1
Want to make your weak side stronger? Get TUFFer! Weeks 1-4 uses 1 dumbbell to help fix this imbalance, improve performance and reduce injuries. Choose a weight that enables you to do all the exercises in the circuit.

Instructions for weeks 1-4: using 1 DB, perform each exercise for 60 seconds, switching sides at the halfway mark, then take a 30 second rest.
Schedule for week
Circuit
rest or cardio
Circuit
Rest or cardio
Circuit

Phase 2
Are you ready to concentrate on different areas of the body? Weeks 5-8 allows you to do just that.

Instructions for weeks 5-8: Choose challenging weights to do each of the sets.
Schedule for week
Chest, Shoulders, Triceps
Rest or cardio
Back, Biceps
Rest or cardio
Legs, Abs

Day 1
Day 3
Day 1
Day 5

1 DB Circuit (wks 1-4) 22 exercises, 1 hr 3 mins

Exercise Dome Push-Up	1x15 reps	rest: 30s
Dumbbell Plie Squat	1x10 reps	rest: 30s
Dumbbell One-Arm Row	1x15 reps	rest: 30s
Kettlebell One-Arm Push Press	1x8 reps	rest: 30s
Dumbbell Walking Lunge	1x8 reps	rest: 30s
Dumbbell One-Arm Bicep Curl	1x10 reps	rest: 30s
Dumbbell Wood Chop	1x8 reps	rest: 30s
Dumbbell Bicep Curl Step-Up	1x6 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	1x8 reps	rest: 30s
Dumbbell Lateral Lunge with Bicep Curl	1x10 reps	rest: 30s
Kettlebell Sumo High Pull	1x8 reps	rest: 60s
Exercise Dome Push-Up	1x10 reps	rest: 30s
Dumbbell Plie Squat	1x10 reps	rest: 30s
Dumbbell One-Arm Row	1x10 reps	rest: 30s
Kettlebell One-Arm Push Press	1x10 reps	rest: 30s
Dumbbell Walking Lunge	1x8 reps	rest: 30s
Dumbbell One-Arm Bicep Curl	1x10 reps	rest: 30s
Dumbbell Wood Chop	1x8 reps	rest: 30s
Dumbbell Bicep Curl Step-Up	1x6 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	1x8 reps	rest: 30s
Dumbbell Lateral Lunge with Bicep Curl	1x10 reps	rest: 30s
Kettlebell Sumo High Pull	1x8 reps	rest: 30s

Chest/Shoulders/Triceps (wks 5-8) 6 exercises, 46 mins

Push-Up	3x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 90s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Back/Biceps (wks5-8) 8 exercises, 52 mins

Kettlebell Renegade Row	4x4 reps	rest: 90s
Pull-Up	3x3 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Rotational Curl	3x8 reps	rest: 60s

Legs/Abs (wks 5-8) 6 exercises, 38 mins

Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s