Dumbbell Strength Workout

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RATING: 47 (FROM 5 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3-day intermediate dumbbell only routine. The only other piece of equipment you need is a bench. If you don't have access to a bench you could also try using a stability ball instead.

Day 1: Upper Body workout using 9 different exercises. The last two arm exercises are paired as supersets.

Day 2: Begins with a couple of warm-up exercises followed by three different leg exercises.

Day 3: This is a full body workout. The session includes 8 unique exercises - all are paired as supersets where you work opposing muscle groups.

Stay strong,

MICHAEL WOOD, CSCS
Jefit team Member

Monday
Wednesday
Saturday

DB Upper Body 9 exercises, 29 mins

Dumbbell Deadlift	3x6 reps	rest: 90s
Dumbbell Bent-Over Row	3x12,10,8 reps	rest: 75s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x12,10,8 reps	rest: 75s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Curl	4x10,8,6,6 reps	rest: 15s
Dumbbell Incline Tricep Extension	4x10,8,6,6 reps	rest: 30s

DB Lower Body 5 exercises, 12 mins

Bridge	1x8 reps • 35s	rest: 15s
Glute Kickback	1x8 reps	rest: 30s
Dumbbell Reverse Lunge	3x8 reps	rest: 75s
Dumbbell Walking Lunge	3x6 reps	rest: 75s
Dumbbell Single-Leg Squat	3x6 reps	rest: 60s

DB Full Day 8 exercises, 14 mins

Dumbbell Step-Up	3x6,8,6 reps	rest: 20s
Dumbbell Side Bend	3x8,10,12 reps	rest: 30s
Dumbbell Bench Squat	3x8 reps	rest: 20s
Dumbbell Wood Chop	3x8 reps	rest: 30s
Dumbbell One-Arm Row	4x10 reps	rest: 20s
Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Concentration Curl	4x8,10,12,8 reps	rest: 20s
Dumbbell Seated Arnold Press	4x8,10,12,8 reps	rest: 30s