DUMBBELLS4

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:
christo67 on June 07, 2012
Users:
0 
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Abs, Chest, Thighs, Back, Trapezius, Calves, Shoulders, Biceps, Triceps, Forearms

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Trainer0.000 miles30-
Upright Stationary Bike0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches--30
--30
--30
Reverse Crunches--30
--30
--30
Ball Crunches--30
--30
--30
Dumbbell Side Bends--30
Chest
Pushups--60
--60
--60
Thighs
Dumbbell Squats--60
--60
--60
Back
Dumbbell Row--60
--60
--60
Trapezius
Dumbbell Shrugs--60
--60
--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
--60
Calves
Standing Calf Raises--60
--60
--60
Seated Dumbbell Calf Raises--60
--60
--60
Thighs
Dumbbell Front Squat--60
--60
--60
Stiff-Legged Dumbbell Deadlifts--60
--60
--60
Chest
Dumbbell Chest Press on Swiss Ball--60
--60
--60
Incline Swiss Ball Dumbbell Chest Press--60
--60
--60
Swiss Ball Dumbbell Flyes--60
--60
--60
Incline Dumbbell Flyes--60
--60
--60
Back
Pullover with Throw on Swiss Ball--60
--60
--60
Thighs
Dumbbell Lunges--60
--60
--60
Shoulders
Seated Dumbbell Press--60
--60
--60
Biceps
Seated Curls--60
--60
--60
Shoulders
Dumbbell Arnold Shoulder Press--60
--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
--60
Shoulders
Dumbbell Shoulder Press on Swiss Ball--60
--60
--60
Biceps
Swiss Ball Dumbbell Curls--60
--60
--60
Concentration Curls--60
--60
--60
Shoulders
Lateral Dumbbell Raises--60
--60
--60
Triceps
Dumbbell Triceps Press--60
--60
--60
Shoulders
Rear Dumbbell Raises--60
--60
--60
Triceps
One-Arm Dumbbell Extensions--60
--60
--60
Trapezius
Dumbbell Upright Rows--60
--60
--60
Triceps
One-Arm Dumbbell Kickbacks--60
--60
--60
Shoulders
Front Dumbbell Raises--60
--60
--60
Forearms
Dumbbell Wrist Curls--60
--60
--60
Dumbbell Reverse Wrist Curls--60
--60
--60

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