Build a Stronger Body
General
Intermediate
Dumbbell
Plan Details
The Build a Stronger Body routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
You can expect a little bit of everything in terms of program design with this 3-day, advanced strength training plan. In regard to training intensity, all sets are in the 6 to 12-RM (repetition maximum) range, meaning the resistance should be heavy enough to allow only the prescribed number of repetitions. Each session is over an hour and two of the three sessions require 75-90 minutes, this is why it was made an intermediate workout. Day 1: Contains 14 exercises, and a 76-minute long session. Day 2: Offers 12 exercises, and a 65-minute long session. Day 3: Has 10 exercises, but the workout is close to 90-minutes long, and is the most challenging of the three workouts. Each session includes a brief cardio warm-up. If you don't have the prescribe equipment - replace with what you do have. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1
Est. 25 min
14 exercises
Rowing
1 Set
Bench Oblique Crunch
1 Set x 10 Reps
Box Jump with Single-Leg Stabilization
1 Set x 6 Reps
Dragon Flag
2 Sets
Reverse Hyper (Flat Bench)
2 Sets
Bench Plank
2 Sets
Box Single-Leg Push-Off
2 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Dumbbell Deep Push-Up
3 Sets x 12,10,8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 12,10,8 Reps
Wed
Workout 2
Est. 25 min
12 exercises
Fri
Workout 3
Est. 38 min
10 exercises
