Full Body Strength
General
Beginner
Dumbbell
Plan Details
The Full Body Strength routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day, beginner strength training program designed to be performed on M-W-F. Each training session is about 45-50 minutes long. Each session offers different exercises following this format seen below: -Horizontal press exercise -Row -Vertical press -Hip thrust variation -Squat variation -Lunge variation -Plank -Side bridge The last two core exercises in each training session are to be done for time (typically 30-45 seconds) while all other sets are traditional sets/rep. based. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 27 min
8 exercises
Barbell Bench Press
3 Sets x 8,10,12 Reps
Dumbbell Bent-Over Row
3 Sets x 8,10,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,10,12 Reps
Barbell Glute Bridge
3 Sets x 8,10,12 Reps
Dumbbell Squat
3 Sets x 8,10,12 Reps
Dumbbell Reverse Lunge
3 Sets x 8,10,12 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Side Bridge
3 Sets
Wed
Workout 2
Est. 25 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Side Bridge
3 Sets
Fri
Workout 3
Est. 26 min
8 exercises
Elevated Push-Up
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,12 Reps
Barbell Shoulder Press
3 Sets x 8,10,12 Reps
Barbell Hip Thrust
3 Sets x 8,10,12 Reps
Barbell Squat
3 Sets x 8,10,12 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets
Bench Oblique Crunch
3 Sets
