Dumbbell Full Body Plan

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

In this 3-day, intermediate strength program, you can expect three 45-60 minute workouts using dumbbells only.

Day 1: Complete 8 dumbbell exercises working all major muscle groups.

Day 2: Perform 7 different dumbbell exercises - again - focusing on a full body workout.

Day 3: The third session for the week includes 7 new dumbbell exercises.

For best results, perform this workout every other week for 4-8 weeks.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Full Body 8 exercises, 54 mins

Dumbbell Squat	3x8,10,12 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8,10,12 reps	rest: 60s
Dumbbell Incline Fly	3x8,10,12 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8,10,12 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s

Workout 2: Full Body 7 exercises, 55 mins

Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x15,12,10 reps	rest: 60s

Workout 3: Full Body 7 exercises, 56 mins

Dumbbell Reverse Lunge	4x8 reps	rest: 60s
Dumbbell Wood Chop	2x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell Deep Push-Up	4x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15,12,12,10 reps	rest: 60s