MY FULL BODY DUMBBELL

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:

Tomcat0304 on February 01, 2014

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	-	10	60
	-	10	60
	-	10	60
Chest
Dumbbell Bench Press	-	10	60
	-	10	60
	-	10	60
Back
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Dumbbell Curls	-	10	60
	-	10	60
	-	10	60
Triceps
One-Arm Dumbbell Extensions	-	10	60
	-	10	60
	-	10	60
Abs
Sit-Ups	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Step Ups	-	10	60
	-	10	60
	-	10	60
Stiff-Legged Dumbbell Deadlifts	-	10	60
	-	10	60
	-	10	60
Shoulders
Seated Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Calves
One-Leg Dumbbell Calf Raises	-	15	60
	-	15	60
	-	15	60
Trapezius
Dumbbell Shrugs	-	15	60
	-	15	60
	-	15	60
Abs
Dumbbell Side Bends	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	20	-

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