WBS DUMBBELL CIRCUIT W/CURVES

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:

jjswbs2 on February 27, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunge with Shoulder Press	12 lbs.	14	60
Chest
Pushups	-	10	60
Plank to Pushup	-	1	60
Abs
Crunches	-	40	30
Thighs
Butt Lift (Bridge)	-	40	60
Back
One-Arm Dumbbell Bent-Over Rows	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	8	60
	12 lbs.	8	60
Plank Single-Arm Dumbbell Row	12 lbs.	6	60
	12 lbs.	6	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	12	60
	10 lbs.	8	60
	10 lbs.	6	60
Biceps
Standing Dumbbell Curls	12 lbs.	12	60
	12 lbs.	8	60
	12 lbs.	6	60
Shoulders
Standing Dumbbell Press	10 lbs.	12	60
	10 lbs.	8	60
	10 lbs.	6	60
Triceps
One-Dumbbell Triceps Extensions	12 lbs.	20	60
	10 lbs.	20	60
Chest
Dumbbell Flyes	12 lbs.	12	60
	12 lbs.	8	60
	12 lbs.	6	60
Dumbbell Bench Press	12 lbs.	12	60
	12 lbs.	8	60
	12 lbs.	6	60
Triceps
Dumbbell Lying Triceps Extensions	12 lbs.	12	60
	12 lbs.	8	60
	12 lbs.	6	60
Calves
One-Leg Dumbbell Calf Raises	12 lbs.	160	60
Thighs
Cable Hip Abductions	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Advanced Curves Workout	0 miles	30	-
Yoga Level 1: Plank Pose	0 miles	2	-
Yoga Level 1: Bridge Pose	0 miles	2	-
Yoga Level 1: Tree Pose	0 miles	2	-
Stretching	0 miles	15	-

I like it best after the Curves circuit but sometimes we do the dumbbells first depending on the schedules of my workout buddies.

jjswbs2

February 27, 2012 at 2:23pm

Do you do strength before or after the circuit?

1144

February 27, 2012 at 1:49pm