DUMBBELL WORK OUT

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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:

ironjoe73 on May 05, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Calves, Back, Chest, Abs, Shoulders, Lower Back, Biceps, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	30 lbs.	15	60
	30 lbs.	15	60
Calves
Calf Presses	30 lbs.	15	60
	30 lbs.	15	60
Back
Close-Grip Pulldowns	30 lbs.	15	60
	30 lbs.	15	60
Thighs
Leg Extensions	30 lbs.	15	60
	30 lbs.	15	60
Lying Leg Curls	30 lbs.	15	60
	30 lbs.	15	60
Chest
Machine Chest Press	50 lbs.	15	60
	50 lbs.	15	60
Abs
Machine Crunches	50 lbs.	15	30
	50 lbs.	15	30
Chest
Machine Incline Chest Press	30 lbs.	15	60
	30 lbs.	15	60
Shoulders
Machine Lateral Raises	30 lbs.	15	60
	30 lbs.	15	60
Lower Back
Machine Low Back Extensions	30 lbs.	15	60
	30 lbs.	15	60
Biceps
Machine Preacher Curls	20 lbs.	15	60
	20 lbs.	15	60
Back
Machine Pullovers	30 lbs.	15	60
	30 lbs.	15	60
Shoulders
Machine Rear Deltoid Extensions	30 lbs.	15	60
	30 lbs.	15	60
Back
Machine Seated Rows	50 lbs.	15	60
	50 lbs.	15	60
Shoulders
Machine Shoulder Press	30 lbs.	15	60
	30 lbs.	15	60
Abs
Machine Side Twists	30 lbs.	15	30
	30 lbs.	15	30
Triceps
Machine Triceps Dips	30 lbs.	15	60
	30 lbs.	15	60
Machine Triceps Extensions	30 lbs.	15	60
	30 lbs.	15	60
Chest
Pec Deck Flyes	30 lbs.	15	60
	30 lbs.	15	60
Calves
Seated Calf Raises	30 lbs.	15	60
	30 lbs.	15	60
Standing Calf Raises	30 lbs.	15	60
	30 lbs.	15	60
Thighs
Standing Leg Curls	30 lbs.	15	60
	30 lbs.	15	60
Back
Wide-Grip Behind-The-Neck Pulldowns	30 lbs.	15	60
	30 lbs.	15	60
Wide-Grip Front Pulldowns	30 lbs.	15	60
	30 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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