Dumbell Full Body Workout

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This 3-day dumbbell strength plan is for an intermediate level gym-goer. Each of the three weekly sessions include nine exercises. The average workout time is about 50-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

Monday
Wednesday
Saturday

Workout 1 9 exercises, 55 mins

Dumbbell Plie Squat	3x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x6 reps	rest: 60s
Dumbbell Step-Up	2x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 30s
Dumbbell Bench Press	4x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Dumbbell Tricep Kickback	3x10 reps	rest: 30s
Dumbbell Wood Chop	3x10 reps	rest: 30s

Workout 2 9 exercises, 1 hr 2 mins

Dumbbell Bench Squat	3x12 reps	rest: 75s
Dumbbell Lunge	3x8 reps	rest: 75s
Dumbbell Jump Squat	3x5 reps	rest: 120s
Dumbbell One-Arm Row	4x10 reps	rest: 20s
Dumbbell Incline Bench Press	4x10 reps	rest: 20s
Dumbbell Concentration Curl	3x12 reps	rest: 20s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 20s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Dumbbell Rotational Decline Sit-Up	3x10 reps	rest: 30s

Workout 3 9 exercises, 54 mins

Dumbbell Plie Squat	2x15 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x6 reps	rest: 60s
Dumbbell Step-Up	2x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 30s
Dumbbell Bench Press	4x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 30s
Dumbbell Incline Curl	4x8 reps	rest: 30s
Dumbbell Tricep Kickback	3x15 reps	rest: 20s
Dumbbell Wood Chop	3x15 reps	rest: 20s