Full Body Strength Program (DB only)
General
Intermediate
Dumbbell
Plan Details
The Full Body Strength Program (DB only) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day, dumbbell program for beginner/intermediate level gym-goers. The goal os to perform three sessions weekly for 8-weeks before moving to a barbell or machine program. All three sessions last about an hour. The only equipment needed is a pair of dumbbells and an adjustable bench. Day 1: Focus is back and arms. Total number of exercises is six. Day 2: Focus is on the legs and core. Total number of exercises is seven. Day 3: Focus is on the chest and shoulders. The total number of exercises is seven. Stay Strong Together, MICHAEL WOOD CSCS Jefit
Routine detail
Day 1
Workout 1: Back & Arms
Est. 59 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,8 Reps
Day 2
Workout 2: Legs & Core
Est. 54 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Bench Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Day 3
Workout 3: Chest & Shoulders
Est. 53 min
7 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10,8,6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
