Dumbbell Full Body Session
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Full Body Session routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
In this 3-day, intermediate strength program that builds off the beginner version with a similar name. 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
Routine detail
Day 1
Workout 1: Full Body
Est. 62 min
8 exercises
Dumbbell Squat
3 Sets x 12,10,8 Reps
Dumbbell Lunge
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Full Body
Est. 59 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,10 Reps
Dumbbell Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 15,12,10 Reps
Dumbbell Tricep Extension
3 Sets x 20,15,12 Reps
Day 3
Workout 3: Full Body
Est. 61 min
7 exercises
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Dumbbell Wood Chop
2 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 15,12,12,12 Reps
Dumbbell Deep Push-Up
4 Sets x 15,12,12,12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20,15,12,10 Reps
