DB Strength (Intermediate)
General
Intermediate
Dumbbell
Plan Details
The DB Strength (Intermediate) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate level, full body, dumbbell strength program. There are three weekly workouts, each of which is about 45-minutes long. Follow this plan for 10-weeks, moving up the resistance once you can pass the suggested repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Chest, Shoulders, Triceps
Est. 49 min
6 exercises
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Wed
Workout 2: Back, Biceps
Est. 49 min
6 exercises
Dumbbell Deadlift
4 Sets x 8,6,6,6 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Fri
Workout 3: Legs, Core
Est. 66 min
8 exercises
Indoor Cycling
1 Set
Dumbbell Squat
4 Sets x 8,6,6,6 Reps
Dumbbell Step-Up
2 Sets x 5 Reps
Dumbbell Lunge
1 Set
Dumbbell Rotational Decline Sit-Up
1 Set
Dumbbell Wood Chop
3 Sets x 6 Reps
Dumbbell Side Bend
1 Set
Indoor Cycling
1 Set
