Build a Strong Body

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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

Looking to build a strong body? Then this is the plan for you. This routine offers three training days separated by 24-48 rest between workouts. Each session is a full body session. The day 2 session (Wed.) should be performed for time rather than sets and repetitions.

Monday: Perform 7 exercises for 3-4 sets each. Workout time is about 40-minutes.

Wednesday: Do each set for about 35-seconds before moving to the next exercise. There are multiple exercises used as a part of a superset.

Friday: Repeat Monday routine on Friday. Just use heavier weight that allows for only 8 repetitions. Make sure all weight is heavy enough to complete only 8 repetitions.

Stay Srong Together,

Michael Wood, CSCS
Jefit

Monday
Wednesday
Friday

Workout 1: Full Body 7 exercises, 15 mins

Dumbbell Plie Squat	4x12,10,8,6 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 20s
Elevated Push-Up	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 0s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Workout 2: interval based 7 exercises, 28 mins

Dumbbell Plie Squat	4x0 reps • 35s	rest: 60s
Dumbbell Bent-Over Row	3x0 reps • 35s	rest: 20s
Elevated Push-Up	3x0 reps • 35s	rest: 60s
Dumbbell Seated Side Lateral Raise	3x0 reps • 35s	rest: 0s
Dumbbell Seated Shoulder Press	3x0 reps • 35s	rest: 60s
Dumbbell Alternating Bicep Curl	3x0 reps • 30s	rest: 0s
Dumbbell Hammer Curl	3x0 reps • 30s	rest: 60s

Workout 3: Full Body 7 exercises, 17 mins

Dumbbell Plie Squat	4x8 reps	rest: 90s
Dumbbell Bent-Over Row	3x8 reps	rest: 20s
Elevated Push-Up	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 0s
Dumbbell Hammer Curl	3x8 reps	rest: 60s