Home Exercise Start-Up
General
Intermediate
Dumbbell
Plan Details
The Home Exercise Start-Up routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day strength training program ideal for those looking to follow a minimal exercise equipment plan while at home or when traveling. The only equipment you will need is a pair of dumbbells and a bench. You can get away without having a bench too. You will have three workout sessions for each training-week. Follow the plan for 4-6 weeks for best results. If an exercise becomes less challenging over time, increase the repetitions of the exercise or slow down the speed of the movement. Each workout sessions includes 8 exercises paired as supersets. Stay Strong at home, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1
Est. 39 min
8 exercises
Bird Dog
2 Sets x 8 Reps
Crunch
2 Sets x 12 Reps
Prisoner Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Wed
Workout 2
Est. 39 min
8 exercises
Superman
2 Sets
Air Bike
2 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Fri
Workout 3
Est. 42 min
8 exercises
Cobra
3 Sets
Reverse Crunch
3 Sets x 12 Reps
Split Jump
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
