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.

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Created By:

lossitfly on January 05, 2010

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Knee to Chest Crunches	-	20	30
	-	20	30
	-	20	30
Crunch Twists	-	20	30
	-	20	30
	-	20	30
Dumbbell Side Bends	40 lbs.	20	30
	40 lbs.	20	30
	40 lbs.	20	30
Biceps
Incline Dumbbell Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Standing Alternate Dumbbell Curls	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Standing Dumbbell Reverse Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Chest
Dumbbell Bench Press	70 lbs.	6	60
	70 lbs.	6	60
	70 lbs.	6	60
Dumbbell Flyes	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Incline Dumbbell Press	65 lbs.	-	60
	65 lbs.	-	60
	65 lbs.	-	60
Pushups	-	15	60
	-	15	60
	-	15	60
Forearms
Dumbbell Reverse Wrist Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Dumbbell Wrist Curls	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
5K Race	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Dumbbell Shrugs	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Dumbbell Upright Rows	65 lbs.	6	60
	65 lbs.	6	60
	65 lbs.	6	60
Thighs
Dumbbell Lunges	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
Dumbbell Squats	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Dumbbell Step Ups: Transverse	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Stiff-Legged Deadlifts	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Calves
Standing Calf Raises	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Seated Dumbbell Calf Raises	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Abs
Crunch Twists	-	20	30
	-	20	30
	-	20	30
Knee to Chest Crunches	-	20	30
	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
	-	20	30
Weighted Crunch	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
5K Race	0.000 miles	0	-

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