Home or Gym Dumbbell Program

DOWNLOADS/VIEWS: 28/7517

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 3-day, intermediate-level strength training program is designed for the gym but can easily be done at home. All you need in terms of exercise equipment is a pair of dumbbells and a bench. In the first session you'll work all your major muscles groups from the waist up. Next session targets legs and core. followed by a second session that hit the upper body once more. Rest 24-48 hours between workout sessions.

Session 1: This first workout includes 10 upper body exercises with a pair of supersets at the end of the workout. Workout time is about 62-minutes.

Session 2: Includes 7 lower body and core exercises. Workout time is about 53-minutes.

Session 3: This third session targets the same 10 exercises seen in session one but using a different repetition scheme. Workout time is about 60-minutes.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Workout 1: Upper Body 10 exercises, 26 mins

Dumbbell Bent-Over Row	3x10,8,6 reps	rest: 60s
Dumbbell Pullover	3x10,8,6 reps	rest: 60s
Dumbbell Bench Press	3x10,8,6 reps	rest: 60s
Dumbbell Fly	3x10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	3x10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10,8,6 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 0s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s

Workout 2: Legs & Core 7 exercises, 21 mins

Dumbbell Plie Squat	3x10,8,8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Bench Squat	3x10,8,8 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	3x15,12,10 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Forearm Plank with Hip Abduction	1x0 reps • 75s	rest: 15s

Workout 3: Upper Body 10 exercises, 26 mins

Dumbbell Bent-Over Row	3x12,10,8 reps	rest: 60s
Dumbbell Pullover	3x12,10,8 reps	rest: 60s
Dumbbell Bench Press	3x10,8,8 reps	rest: 60s
Dumbbell Fly	3x10,8,8 reps	rest: 60s
Dumbbell Lateral Raise	3x10,8,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10,8,8 reps	rest: 60s
Dumbbell Hammer Curl	3x10,8,6 reps	rest: 0s
Dumbbell Bicep Curl	3x10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	3x10,8,6 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	3x10,8,6 reps	rest: 60s