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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
Dumbbell Squat
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3x8,10,12 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x8,10,12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8,10,12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8,10,12 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x10 reps |
rest: 60s
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Dumbbell Step-Up
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3x10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x15,12,10 reps |
rest: 60s
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Dumbbell Reverse Lunge
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4x8 reps |
rest: 60s
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Dumbbell Wood Chop
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2x12 reps |
rest: 60s
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Dumbbell Bent-Over Row
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4x10 reps |
rest: 60s
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Dumbbell Deep Push-Up
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4x10 reps |
rest: 60s
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Dumbbell Upright Row
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3x10 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x15,12,12,10 reps |
rest: 60s
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