DUMBELLS

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

christo67 on June 06, 2012

Users:

1 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Expert

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

Im on disabilty, so I don't have a full time job. I have type 2 diabetes and need to lose weight and get into better shape. MWF workouts are split up traing 1 1/2 hours each session--split arround the abdominal exercises, getting as far as I can in 1.5 hours

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Front Squat	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Dumbbell Squats	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Stiff-Legged Dumbbell Deadlifts	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Lunges	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Chest
Pushups	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
	-	12	60
	-	12	60
Dumbbell Floor Press	-	12	60
	-	12	60
	-	12	60
	-	12	60
	-	12	60
Back
Dumbbell Pullovers	-	12	60
	-	12	60
	-	12	60
	-	12	60
	-	12	60
Dumbbell Row	-	12	60
	-	12	60
	-	12	60
One-Arm Dumbbell Bent-Over Rows	-	12	60
	-	12	60
	-	12	60
Trapezius
Dumbbell Shrugs	-	12	60
	-	12	60
	-	12	60
Calves
Standing Calf Raises	-	12	60
	-	12	60
	-	12	60
Seated Dumbbell Calf Raises	-	12	60
	-	12	60
	-	12	60
Abs
Crunches	-	-	30
	-	-	30
	-	-	30
Reverse Crunches	-	-	30
	-	-	30
	-	-	30
Dumbbell Side Bends	-	100	30
Trapezius
Dumbbell Upright Rows	-	12	60
	-	12	60
Shoulders
Seated Dumbbell Press	-	12	60
	-	12	60
Front Dumbbell Raises	-	12	60
	-	12	60
Lateral Dumbbell Raises	-	12	60
	-	12	60
Rear Dumbbell Raises	-	12	60
	-	12	60
Dumbbell Arnold Shoulder Press	-	12	60
	-	12	60
Seated Dumbbell Press	-	12	60
	-	12	60
Triceps
Dumbbell Lying Triceps Extensions	-	12	60
	-	12	60
	-	12	60
One-Dumbbell Triceps Extensions	-	12	60
	-	12	60
	-	12	60
One-Arm Dumbbell Extensions	-	12	60
	-	12	60
	-	12	60
Biceps
Seated Curls	-	12	60
	-	12	60
	-	12	60
Concentration Curls	-	12	60
	-	12	60
	-	12	60
Standing Alternate Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Triceps
One-Arm Dumbbell Kickbacks	-	12	60
	-	12	60
	-	12	60
Biceps
Standing Hammer Curls	-	12	60
	-	12	60
	-	12	60
Forearms
Dumbbell Wrist Curls	-	12	60
	-	12	60
	-	12	60
Dumbbell Reverse Wrist Curls	-	12	60
	-	12	60
	-	12	60

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-
Upright Stationary Bike	0 miles	60	-

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