Dumbbell Full Body Program

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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 is a full body strength training program that requires only a bench and a pair of dumbbells. The goal is to perform this routine three times a week for 4-6 weeks. Each workout session should take about an hour to complete.

Session 1 = 10 exercises / 67 minutes / 29 sets

Session 2 = 9 exercises / 59 minutes / 30 sets

Session 3 = 8 exercises / 69 minutes / 32 sets (longest workout for Saturday)

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Saturday

Workout 1 10 exercises, 1 hr 7 mins

Dumbbell Decline Bench Lunge	1x8 reps	rest: 60s
Dumbbell Single-Leg Squat	2x5 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x12,10,8,8 reps	rest: 30s
Dumbbell Bench Press	4x12,10,8,8 reps	rest: 75s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Weighted Crunch	3x20,15,15 reps	rest: 60s

Workout 2 9 exercises, 59 mins

Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 75s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Dumbbell Decline Fly	4x8 reps	rest: 60s
Dumbbell Front Raise	3x6,7,8 reps	rest: 0s
Dumbbell Lateral Raise	3x6,7,8 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	3x6,7,8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Bicep Curl	4x8 reps	rest: 60s

Workout 3 8 exercises, 1 hr 6 mins

Dumbbell Deadlift	4x6 reps	rest: 60s
Dumbbell Incline Bench Row	5x8 reps	rest: 60s
Dumbbell Bench Press	5x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Dumbbell Seated Tricep Press	4x8 reps	rest: 60s
Weight Plate Russian Twist	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s