DB Full Body Program
General
Intermediate
Dumbbell
Plan Details
The DB Full Body Program routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This 3-day dumbbell strength plan is for intermediate level gym-goers. Each of the three weekly sessions include nine exercises. The average workout time is about 60-minutes. Each day also includes multiple supersets to help get you through each workout day a bit faster. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 56 min
9 exercises
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Wed
Workout 2
Est. 56 min
9 exercises
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 10 Reps
Sat
Workout 3
Est. 52 min
9 exercises
Dumbbell Plie Squat
3 Sets x 15,12,10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 6 Reps
Dumbbell Step-Up
2 Sets x 6 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Tricep Kickback
2 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
