Dumbbell Full Body Plan
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbbell Full Body Plan routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a three day bulking plan that can be performed at the gym or in your home. The only pieces of equipment you'll need is a bench and dumbbells. A stability ball is also used but you can replace that exercise with a bench if need be. The three workout sessions, in terms of muscle group breakdown, looks like this: Day 1: Chest/Shoulders/Triceps Day 2: Legs/Core Day 3: Back/Biceps Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Chest/Shld./Tricep
Est. 65 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Legs/Core
Est. 60 min
7 exercises
Dumbbell Plie Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Reverse Lunge
4 Sets x 8,8,6,6 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8,8,6,6 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 15 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20,15,12 Reps
Day 3
Workout 3: Back/Bicep
Est. 62 min
8 exercises
Dumbbell Deadlift
4 Sets x 8,8,6,6 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
2 Sets x 12,10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
