DB Upper Body Strength: Gym or Home
General
Intermediate
None
Plan Details
The DB Upper Body Strength: Gym or Home routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a three day upper body only strength training program using dumbbells only. This can be performed in the gym, at home or at typical hotel chain when traveling. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1
Est. 52 min
9 exercises
Back Extension (Prone)
1 Set
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Renegade Row
3 Sets x 8 Reps
Push-Up
1 Set x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Thu
Day 2
Est. 72 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Sat
Day 3
Est. 69 min
9 exercises
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Decline One-Arm Fly
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Cuban Press
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl to Press
3 Sets x 12,10,8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 12,10,8 Reps
