Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a 3-day intermediate dumbbell only routine (phase 2). The only other piece of equipment you need is an exercise bench. If you don't have access to a bench you could also try using a stability ball instead.
Day 1: Upper Body workout using 8 different exercises. The last two arm exercises are paired as supersets (57-min.)
Day 2: Begins with a couple of warm-up exercises followed by 4 different leg exercises (30-min.).
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 (48-min.).
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Dumbbell Deadlift
|
3x6 reps |
rest: 90s
|
|
|
Dumbbell Bent-Over Row
|
3x10 reps |
rest: 75s
|
|
|
Dumbbell Fly
|
3x8 reps |
rest: 60s
|
|
|
Dumbbell Bench Press
|
3x10 reps |
rest: 75s
|
|
|
Dumbbell Seated Side Lateral Raise
|
3x8 reps |
rest: 60s
|
|
|
Dumbbell Shoulder Press
|
3x8 reps |
rest: 60s
|
|
|
Dumbbell Incline Curl
|
4x12,10,8,6 reps |
rest: 15s
|
|
|
Dumbbell Incline Tricep Extension
|
4x12,10,8,6 reps |
rest: 30s
|
|
Inchworm
|
1x0 reps • 40s |
rest: 30s
|
|
|
Glute Kickback
|
1x0 reps • 40s |
rest: 30s
|
|
|
Dumbbell Single-Leg Squat
|
2x6 reps |
rest: 60s
|
|
|
Dumbbell Reverse Lunge
|
3x8 reps |
rest: 75s
|
|
|
Dumbbell Walking Lunge
|
2x6 reps |
rest: 75s
|
|
|
Donkey Calf Raise
|
3x12,10,10 reps |
rest: 60s
|
|
Dumbbell Step-Up
|
3x6 reps |
rest: 20s
|
|
|
Plank with Shoulder Taps
|
3x0 reps • 40s |
rest: 60s
|
|
|
Dumbbell Bench Squat
|
3x8 reps |
rest: 20s
|
|
|
Plank with Alternating Knee Drive
|
3x0 reps • 40s |
rest: 60s
|
|
|
Dumbbell Bent-Over Row (Palm in)
|
4x10 reps |
rest: 20s
|
|
|
Dumbbell Incline Bench Press
|
4x10 reps |
rest: 60s
|
|
|
Dumbbell Concentration Curl
|
4x8 reps |
rest: 20s
|
|
|
Dumbbell Seated Arnold Press
|
4x8 reps |
rest: 60s
|
|