DUMBBELL BLAST 1 WK34

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:

DBBlastwk34 on March 08, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Back, Chest, Shoulders, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squat Thrusters	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Back
Split Stance Dumbbell Row	81 lbs.	8	60
Chest
Mechanical Change Pushup	-	8	60
Shoulders
Lateral Raise and Rear Lateral Raise	81 lbs.	8	60
Back
Single-Leg Dumbbell Romanian Deadlift	81 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	48 lbs.	20	60
Back
Split Stance Dumbbell Row	81 lbs.	8	60
Chest
Mechanical Change Pushup	-	8	60
Shoulders
Lateral Raise and Rear Lateral Raise	81 lbs.	8	60
Back
Single-Leg Dumbbell Romanian Deadlift	81 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	48 lbs.	20	60

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squat with Rotational Press	70 lbs.	12	60
Back
Dumbbell Plank Row	70 lbs.	12	60
Dumbbell Two-Hand Swing	61 lbs.	15	60
Thighs
Dumbbell Squat with Rotational Press	70 lbs.	12	60
Back
Dumbbell Plank Row	70 lbs.	12	60
Dumbbell Two-Hand Swing	61 lbs.	15	60
Thighs
Dumbbell Squat with Rotational Press	70 lbs.	12	60
Back
Dumbbell Plank Row	70 lbs.	12	60
Dumbbell Two-Hand Swing	61 lbs.	15	60
Thighs
Single-Arm Overhead Reverse Lunge	81 lbs.	8	60
Chest
Stop-and-Go Pushup	-	8	60

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

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