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This program is typically done following completion of the Strong Body Program (Beginner). You will need minimal equipment - dumbbells only - so it can be done at home or the gym. Each of the 3-days include a few dynamic warm-up exercises followed by a full body workout. Supersets are mixed in to all three training sessions.
Stay Stronger Together,
MICHAEL WOOD, CSCS
Jefit
90 90 Hamstring
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1x8 reps • 30s |
rest: 15s
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Bow Pose
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1x8 reps • 30s |
rest: 15s
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Scorpion
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1x8 reps • 30s |
rest: 15s
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Iron Cross Stretch
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1x8 reps • 30s |
rest: 15s
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Dumbbell Rear Lunge
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3x6 reps • 40s |
rest: 60s
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Dumbbell Pile Squat
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3x8 reps • 30s |
rest: 15s
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Dumbbell One Arm Row
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3x8,10,8 reps • 30s |
rest: 60s
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Dumbbell Bench Press
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3x8,10,8 reps • 30s |
rest: 15s
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Weight Plate Russian Twist
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3x12,15,20 reps • 30s |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps • 30s |
rest: 15s
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Dumbbell Concentration Curls
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3x8 reps • 30s |
rest: 60s
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Plank
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1x8 reps • 45s |
rest: 60s
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Bridge
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1x8 reps • 45s |
rest: 30s
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Glute Kickback
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1x0 reps • 45s |
rest: 30s
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Straight Leg Outer Hip Abductor
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1x0 reps • 30s |
rest: 30s
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Dumbbell Lunges
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3x6 reps |
rest: 60s
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Dumbbell Step Ups
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3x8 reps |
rest: 20s
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Dumbbell Incline Bench Two Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x10 reps |
rest: 20s
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Wide Hand Pushup
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3x10 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 20s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Two Arm Side Bend
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3x8,10,12 reps |
rest: 20s
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Bench Dip
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3x8,10,12 reps |
rest: 60s
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Plank with Side Kick
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1x10 reps |
rest: 60s
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Arm Circles
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1x0 reps • 35s |
rest: 30s
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Bodyweight Walking Lunge
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1x0 reps • 35s |
rest: 30s
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Cobra
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1x8 reps • 35s |
rest: 30s
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Superman Leg Stretch
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1x8 reps |
rest: 30s
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Dumbbell Squat
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4x8 reps |
rest: 20s
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Dumbbell Bent Over Row
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 20s
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Bent Knee Hundreds
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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4x8,10,12,8 reps |
rest: 20s
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Dumbbell Seated Triceps Press
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4x8,10,12,8 reps |
rest: 60s
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