Dumbbell Strength Workout (Phase 2)

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Wednesday
Saturday

DB Upper Body 8 exercises, 57 mins

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

DB Lower Body 6 exercises, 28 mins

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

DB Full Body 8 exercises, 48 mins

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