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This 3-day dumbbell strength plan is for a beginner or intermediate level gym-goer. Each of the three weekly sessions include nine exercises. The average workout time is about 50-minutes. Each day also includes multiple supersets to help get you through each workout day a bit faster.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Dumbbell Pile Squat
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3x10 reps |
rest: 60s
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Dumbbell Stiff Leg Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Step Ups
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3x8,8,6 reps |
rest: 60s
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Dumbbell Bent Over Row
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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 Shoulder Press
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3x10 reps |
rest: 30s
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Dumbbell Incline Curl
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3x10 reps |
rest: 30s
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Dumbbell Standing Triceps Kickback
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3x10 reps |
rest: 30s
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Dumbbell Wood Chops
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3x10 reps |
rest: 30s
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Dumbbell Squat To A Bench
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3x12,10,8 reps |
rest: 75s
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Dumbbell Lunges
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3x10 reps |
rest: 75s
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Dumbbell Jumping Squat
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3x6 reps |
rest: 90s
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Dumbbell One Arm Row
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3x10 reps |
rest: 20s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 20s
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Dumbbell Concentration Curls
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3x12,10,8 reps |
rest: 20s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 20s
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Dumbbell Standing Triceps Extension
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3x12,10,8 reps |
rest: 30s
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Dumbbell Twisting Decline Sit Up
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3x10 reps |
rest: 30s
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Dumbbell Pile Squat
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2x15,12 reps |
rest: 60s
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Dumbbell Stiff Leg Deadlift
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2x8 reps |
rest: 60s
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Dumbbell Step Ups
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2x8 reps |
rest: 60s
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Dumbbell Bent Over Row
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4x8 reps |
rest: 30s
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Dumbbell Bench Press
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4x8 reps |
rest: 30s
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Dumbbell Shoulder Press
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4x8 reps |
rest: 30s
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Dumbbell Incline Curl
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4x8 reps |
rest: 30s
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Dumbbell Standing Triceps Kickback
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2x15,12 reps |
rest: 20s
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Dumbbell Wood Chops
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3x12 reps |
rest: 20s
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