DUMBBELL BODY WORKOUT

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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Rating:
 Unrated
Created By:
Ellisfit on May 04, 2016
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Abs, Back, Shoulders, Triceps, Forearms, Biceps, Trapezius, Thighs, Calves
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Pushups-100
Abs
Leg Raises-300
-200
-200
Back
Standing Dumbbell Rows30 lbs.250
30 lbs.200
30 lbs.150
Shoulders
Standing Dumbbell Press30 lbs.250
30 lbs.150
30 lbs.100
Chest
Flat Bench Dumbbell Flyes30 lbs.300
30 lbs.250
30 lbs.200
Triceps
One-Dumbbell Triceps Extensions25 lbs.150
25 lbs.100
25 lbs.80
25 lbs.150
25 lbs.100
25 lbs.80
Forearms
Dumbbell Wrist Curls30 lbs.350
30 lbs.250
30 lbs.150
30 lbs.100
Biceps
Standing Alternate Dumbbell Curls30 lbs.200
30 lbs.150
30 lbs.100
30 lbs.80
Trapezius
Dumbbell Shrugs30 lbs.650
30 lbs.450
30 lbs.350
30 lbs.250
30 lbs.150
Thighs
Dumbbell Squats30 lbs.150
30 lbs.100
30 lbs.50
Calves
One-Leg Dumbbell Calf Raises25 lbs.200
25 lbs.150
25 lbs.100
25 lbs.200
25 lbs.150
25 lbs.100
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike0 miles300
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Pushups-150
-150
Abs
Leg Raises-300
-200
-150
Biceps
Zottman Curl30 lbs.150
30 lbs.100
30 lbs.100
Chest
Flat Bench Dumbbell Flyes30 lbs.300
30 lbs.200
30 lbs.200
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike0 miles450

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