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dumbell only

Shared By : jasonfryar

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 10 / 195

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Description

help keep in shape
 
Monday fullbody
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Dumbbell Squat 60 sec 8 3 Progress Chart

Chest

 Dumbbell Bench Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Rear Delt Row 60 sec 8 3 Progress Chart

Biceps

 Dumbbell Bicep Curl 60 sec 8 3 Progress Chart

Triceps

 Seated Triceps Press 60 sec 8 3 Progress Chart

Abs

 Sit Up 60 sec 8 3 Progress Chart
Wednesday fullbody
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Dumbbell Step Ups 60 sec 8 3 Progress Chart

Back

 Dumbbell Deadlift 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Lower Legs

 Standing Dumbbell Calf Raise 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Abs

 Dumbbell Side Bend 60 sec 8 3 Progress Chart
Friday fullbody
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Dumbbell Lunges 60 sec 8 3 Progress Chart

Chest

 Dumbbell Fly 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lying Rear Lateral Raise 60 sec 8 3 Progress Chart

Biceps

 Hammer Curls 60 sec 8 3 Progress Chart

Triceps

 Dumbbell Lying Supine Two Arm Triceps Extension 60 sec 8 3 Progress Chart

Abs

 Leg Raise 60 sec 8 3 Progress Chart
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