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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
Superman Leg Stretch
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2x8 reps |
rest: 20s
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Crunches
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2x12 reps |
rest: 20s
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Prisoner Squat
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3x10 reps |
rest: 20s
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Dumbbell One Arm Row
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3x10 reps |
rest: 20s
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Rear Bodyweight Lunge
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3x10 reps |
rest: 30s
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Dumbbell Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Alternate Bicep Curl
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3x10 reps |
rest: 30s
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Dumbbell Alternate Seated Press
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3x10 reps |
rest: 30s
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Superman
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2x10 reps |
rest: 20s
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Air Bike
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2x15 reps |
rest: 20s
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Bodyweight Side Lunge
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3x6 reps |
rest: 30s
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Dumbbell Incline Bench Two Arm Row
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3x8 reps |
rest: 30s
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One Leg Bodyweight Squat
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3x6 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 30s
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Dumbbell Concentration Curls
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3x12 reps |
rest: 30s
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Dumbbell Alternate Standing Arnold Press
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3x8 reps |
rest: 30s
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Cobra
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3x10 reps |
rest: 20s
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Reverse Crunch
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3x12 reps |
rest: 20s
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Split Jump
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3x8 reps |
rest: 30s
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Dumbbell Bent Over Row
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3x8 reps |
rest: 30s
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Dumbbell Step Ups
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3x8 reps |
rest: 30s
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Plyo Push-Up
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3x8 reps |
rest: 30s
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Dumbbell Concentration Curls
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3x12 reps |
rest: 30s
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Dumbbell Arnold Press
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3x12 reps |
rest: 30s
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