Fefferfit - Dumbbell heavy lifting workouts
General
Intermediate
Dumbbell
Plan Details
The Fefferfit - Dumbbell heavy lifting workouts routine by hunterjenn is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Legs 1
Est. 30 min
7 exercises
Dumbbell Plie Squat
2 Sets x 10 Reps
Dumbbell Single Leg Squat (Split Squat)
2 Sets x 10 Reps
Kettlebell Thruster
2 Sets x 10 Reps
Dumbbell Hamstring Curl
2 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Any
Chest 2
Est. 24 min
6 exercises
Dumbbell Decline Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Crunch
1 Set x 50 Reps
Any
Delts 2
Est. 18 min
5 exercises
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Kettlebell One-Arm Split Snatch
2 Sets x 8 Reps
Seated Dumbbell Cleans
2 Sets x 8 Reps
Seated Bench Leg Pull-In
2 Sets x 8 Reps
Any
Back 2
Est. 44 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Trap 3 Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Any
Legs 2
Est. 24 min
7 exercises
Dumbbell Single Leg Squat (Split Squat)
2 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
Dumbbell Reverse Lunge from Deficit
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Step Up
2 Sets x 8 Reps
Heels Elevated Goblet Squat
2 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Any
Chest & Back 1
Est. 25 min
6 exercises
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Sit-Up
1 Set x 20 Reps
Dumbbell Decline Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Any
Delts & Abs 1
Est. 21 min
5 exercises
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Seated Bench Leg Pull-In
2 Sets x 20 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Rear Deltoid Row
2 Sets x 10 Reps
Any
Biceps & Triceps 1
Est. 28 min
6 exercises
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Crunch
1 Set x 50 Reps
Dumbbell Alternating Incline Curl
2 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
