4 DAY DUMBBELL

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lossitfly
Rating:
 Unrated
Created By:
lossitfly on January 05, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Abs, Biceps, Chest, Forearms, Trapezius, Thighs, Calves, Shoulders, Triceps, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Knee to Chest Crunches-2030
-2030
-2030
Crunch Twists-2030
-2030
-2030
Dumbbell Side Bends40 lbs.2030
40 lbs.2030
40 lbs.2030
Biceps
Incline Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Alternate Dumbbell Curls40 lbs.860
40 lbs.860
40 lbs.860
Standing Dumbbell Reverse Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Chest
Dumbbell Bench Press70 lbs.660
70 lbs.660
70 lbs.660
Dumbbell Flyes50 lbs.1060
50 lbs.1060
50 lbs.1060
Incline Dumbbell Press65 lbs.-60
65 lbs.-60
65 lbs.-60
Pushups-1560
-1560
-1560
Forearms
Dumbbell Reverse Wrist Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Dumbbell Wrist Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
5K Race0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Trapezius
Dumbbell Shrugs65 lbs.1060
65 lbs.1060
65 lbs.1060
Dumbbell Upright Rows65 lbs.660
65 lbs.660
65 lbs.660
Thighs
Dumbbell Lunges60 lbs.560
60 lbs.560
60 lbs.560
Dumbbell Squats65 lbs.1060
65 lbs.1060
65 lbs.1060
Dumbbell Step Ups: Transverse35 lbs.1060
35 lbs.1060
35 lbs.1060
Stiff-Legged Deadlifts80 lbs.1060
80 lbs.1060
80 lbs.1060
Calves
Standing Calf Raises80 lbs.1060
80 lbs.1060
80 lbs.1060
Seated Dumbbell Calf Raises80 lbs.1060
80 lbs.1060
80 lbs.1060
Abs
Crunch Twists-2030
-2030
-2030
Knee to Chest Crunches-2030
-2030
-2030
Side Crunches-2030
-2030
-2030
Weighted Crunch25 lbs.1030
25 lbs.1030
25 lbs.1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
5K Race0.000 miles0-

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