Dumbell & Bench Weekly Routine

DOWNLOADS/VIEWS: 0/1

RATING: 0 (FROM 0 JEFIT MEMBERS)

7 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Dumbell Workouts for Chest, Shoulder, Arm, and Legs

Weekly Schedule => 3 Days Weights & 3 Days Cardio + 1 Rest Day

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Arms 9 exercises, 59 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Legs 9 exercises, 1 hr 0 min

Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Iron Cross	3x8 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Dumbbell Single-Leg Squat	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Bench Squat	3x8 reps	rest: 60s
Dumbbell Decline Bench Lunge	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Rest 0 exercises, 0 min

Chest & Shoulders 9 exercises, 1 hr 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s