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This is a 3-day intermediate dumbbell only routine. This program is a follow-up to a previous routine we published. This particular plan has offers a higher weekly volume of training. The only pieces of equipment you need is a bench and a set of dumbbells. If you don't have access to a bench you could also try using a stability ball instead.
Day 1: Upper Body workout using 9 different exercises. The last two arm exercises are paired as supersets.
Day 2: Begins with some easy cardio followed by a warm-up exercise. Then you transition into three different leg exercises.
Day 3: This is a full body workout. The session includes 8 unique exercises - all are paired as supersets where you work opposing muscle groups.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Dumbbell Deadlift
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3x6 reps |
rest: 90s
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Dumbbell Bent-Over Row
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3x10 reps |
rest: 75s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 75s
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Dumbbell Seated Side Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8,10,12 reps |
rest: 15s
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Dumbbell Incline Tricep Extension
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3x8,10,12 reps |
rest: 30s
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Jump Rope
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1x0 reps • 3m |
rest: 60s
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Bridge
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1x8 reps • 40s |
rest: 15s
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Dumbbell Reverse Lunge
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3x8,6,6 reps |
rest: 90s
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Dumbbell Single-Leg Squat
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3x6 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x6 reps |
rest: 90s
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Dumbbell Step-Up
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3x8,6,6 reps |
rest: 20s
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Dumbbell Side Bend
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3x10,8,8 reps |
rest: 30s
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Dumbbell Bench Squat
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3x8 reps |
rest: 20s
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Dumbbell Wood Chop
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 20s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 20s
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Dumbbell Seated Arnold Press
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4x8 reps |
rest: 30s
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