Sammy242007

Sep 23rd 2022

TRY IT OUT

DOWNLOAD

3 Day Dumbell Only

DOWNLOADS/VIEWS: 0/94

RATING: 0 (FROM 0 JEFIT MEMBERS)

7 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout can be completed at home with very little time and equipment. Try to add more weight each week.

Full Body 1 7 exercises, 0 min

Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Pullover on Stability Ball	3x12 reps	rest: 30s
Dumbbell Squat	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell One-Arm Row	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
Stability Ball Crunch	3x12 reps	rest: 30s

Zumba 7 exercises, 0 min

Full Body 2 8 exercises, 0 min

Dumbbell Squat	3x10 reps	rest: 30s
Dumbbell Lunge	3x10 reps	rest: 30s
Kettlebell Goblet Squat	3x10 reps	rest: 30s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 30s
Dumbbell Side Bend	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s

Cardio 7 exercises, 0 min

Running	1x0 reps	rest: 60s
Bench Dip	3x8 reps	rest: 45s
Dumbbell Tricep Extension	3x8 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 45s
Dumbbell Concentration Curl	3x8 reps	rest: 45s

Full Body 3 7 exercises, 0 min

Dumbbell Deadlift	3x12 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Kettlebell Alternating Floor Press	3x12 reps	rest: 30s
Leg Raise	3x12 reps	rest: 30s
Plank	3x12 reps	rest: 30s

Zumba Toning 8 exercises, 0 min

Rest 7 exercises, 0 min