3 Day Dumbbell Program

This is a 3-day dumbbell program geared towards intermediate-level gym goers. The sessions focus on two muscle groups, working each area with 3-4 sets. Make sure you take 24-48 hours rest between workout sessions. All three sessions use exclusively dumbbells.


Session 1: Focuses on the legs and core. There are a total of 6 exercises in this session, using 3-4 sets each. Workout time is about 40-minutes.

Session 2: This particular training session targets the back and biceps. This time, you will be required to use 7 different exercises using three sets each. Workout time is about 50-minutes.

Session 3: In this third session of the week you will see 6 different exercises that focus on the chest and shoulders. Each exercise is performed for 3 sets using 8-12 repetitions. This session should take you also about 50-minutes.



Stay Strong Together,



MICHAEL WOOD, CSCS
Jefit