JeFIT Full Body Home Workout

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

DUMBBELL ONLY
This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells only.

For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass.

It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance.

*** Notes :

You are able to insert cardio exercises into the days being performed.

If you would like to perform more cardio, you can substitute rest days for cardio days.

For women who are using this routine, increase the amount of repetitions being performed for a toned look.

Workout A 10 exercises, 1 hr 12 mins

Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s

Cardio | HIIT 3 exercises, 3 hrs 4 mins

Aerobics	1x0 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s
Rowing	1x0 reps	rest: 60s

Workout B 10 exercises, 1 hr 12 mins

Dumbbell Squat	3x10 reps	rest: 60s
Dumbbell Reverse Lunge	3x10 reps	rest: 60s
Dumbbell Deadlift	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Tate Press	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s

Yoga | flexibility 2 exercises, 2 hrs 3 mins

	Pilates	1x0 reps	rest: 60s
	Yoga	1x0 reps	rest: 60s

Workout C 12 exercises, 1 hr 27 mins

Dumbbell Step-Up	3x10 reps	rest: 60s
Dumbbell Decline Bench Lunge	3x10 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Spider Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Alternating Kickback	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s