Dumbbell Strength Workout (Phase 2)
General
Intermediate
None
Plan Details
The Dumbbell Strength Workout (Phase 2) routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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
Routine detail
Mon
DB Upper Body
Est. 59 min
9 exercises
Dumbbell Deadlift
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8,10,12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8,10,12 Reps
Wed
DB Lower Body
Est. 30 min
5 exercises
Jump Rope
1 Set
Bridge
1 Set
Dumbbell Reverse Lunge
3 Sets x 8,6,6 Reps
Dumbbell Single-Leg Squat
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 6 Reps
Sat
DB Full Day
Est. 45 min
8 exercises
Dumbbell Step-Up
3 Sets x 8,6,6 Reps
Dumbbell Side Bend
3 Sets x 10,8,8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
