Advanced Dumbbell Full Body

This is a three day bulking plan that can be performed at the gym or in your home for advanced or experienced lifters. The only pieces of equipment you'll need is a bench and dumbbells. A stability ball is also used but you can replace that exercise with a bench or a plyo box if need be. Rest 24 hours between workout sessions. The goal is to lift as much weight as possible for the desired repetitions, once you can do more, increase the weight by 5 percent. Sessions are between 60-80 minutes long.

The three workout sessions, in terms of muscle group breakdown, looks like this:


Day 1: Chest/Shoulders/Triceps

Day 2: Legs/Core

Day 3: Back/Biceps


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit