Every week we build!*
General
Beginner
Dumbbell
Plan Details
The Every week we build!* routine by JerryJonesIV is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Getting lean and mean, and healthy of course. This is gonna get you right. With this one you'll be so excited to hop in the gym you gonna slap yo momma.
Routine detail
Mon
Chest & Triceps
Est. 30 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 24 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Wed
Back & Biceps
Est. 34 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Fri
Legs & Shoulders
Est. 40 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
