Advanced Dumbbell Full Body
Bulking
Advanced
Dumbbell
Plan Details
The Advanced Dumbbell Full Body routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a three day bulking plan that can be performed at the gym or in your home for advanced or experienced lifters. The only pieces of equipment you'll need is a bench and dumbbells. A stability ball is also used but you can replace that exercise with a bench or a plyo box if need be. Rest 24 hours between workout sessions. The goal is to lift as much weight as possible for the desired repetitions, once you can do more, increase the weight by 5 percent. Sessions are between 60-80 minutes long. The three workout sessions, in terms of muscle group breakdown, looks like this: Day 1: Chest/Shoulders/Triceps Day 2: Legs/Core Day 3: Back/Biceps Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shld./Tricep
Est. 82 min
7 exercises
Dumbbell Bench Press
4 Sets x 8,8,6,6 Reps
Dumbbell Incline Bench Press
4 Sets x 8,8,6,6 Reps
Dumbbell Fly
4 Sets x 8,8,6,6 Reps
Dumbbell Lateral Raise
4 Sets x 8,8,6,6 Reps
Dumbbell Bent-Over Raise
4 Sets x 8,8,6,6 Reps
Dumbbell Shoulder Press
4 Sets x 8,8,6,6 Reps
Dip
4 Sets x 8,8,6,6 Reps
Day 2
Workout 2: Legs/Core
Est. 52 min
6 exercises
Day 3
Workout 3: Back/Bicep
Est. 55 min
6 exercises
