krayden88

Aug 13th 2018

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6 Day Dumbbell Strength and Endurance

DOWNLOADS/VIEWS: 22/1526

RATING: 89 (FROM 1 JEFIT MEMBERS)

5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bicep and Abs 12 exercises, 1 hr 41 mins

Dumbbell Incline Curl	3x8 reps	rest: 45s
Dumbbell Concentration Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 45s
Crunch	3x50 reps	rest: 30s
Plank	3x8 reps	rest: 80s
Dumbbell Side Bend	4x10 reps	rest: 45s
Bench Crunch	3x50 reps	rest: 45s
Abdominal Pendulum	3x30 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 15s

Chest and Tricep 14 exercises, 1 hr 57 mins

Bench Dip	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Air Bike	3x80 reps	rest: 60s
Plank	3x8 reps	rest: 80s
Crunch	3x50 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

Shoulders and Back 16 exercises, 1 hr 51 mins

Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Deadlift	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Rotational Crunch	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

Legs 12 exercises, 1 hr 44 mins

Bodyweight Calf Raise	4x20 reps	rest: 40s
Dumbbell Calf Raise	4x10 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Prisoner Squat	4x25 reps	rest: 40s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Dumbbell Decline Bench Lunge	3x10 reps	rest: 60s
Dumbbell Iron Cross	3x10 reps	rest: 60s
Dumbbell Jump Squat	3x10 reps	rest: 60s
Cable Hip Abduction	3x12 reps	rest: 60s
Glute Kickback	4x20 reps	rest: 60s
Bridge	4x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

Bicep, Tricep, Back 15 exercises, 1 hr 46 mins

Dip	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

Chest and Abs 14 exercises, 1 hr 40 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Deep Push-Up	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Bench Crunch	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Abdominal Pendulum	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s