Dumbbell Routine

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Dumbbell Routine

Shared By : evain

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 4 / 262

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Description

Monday

Chest, Abs and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	6	3
Chest		Dumbbell Fly	60 sec	6	3
Chest		Push Up	60 sec	12	3
Triceps		Bench Dip	60 sec	6	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	6	3
Triceps		Tricep Dumbbell Kickback	60 sec	6	3
Abs		Crunches	60 sec	8	3
Abs		Hanging Leg Raise	60 sec	8	3
Abs		Air Bike	60 sec	8	3
Abs		Side Bend	60 sec	8	3

Wednesday

Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Bent Over Two-Dumbbell Row	60 sec	6	3
Back		Pullups	60 sec	6	3
Back		Wide-Grip Lat Pulldown	60 sec	6	3
Biceps		Dumbbell Bicep Curl	60 sec	6	3
Biceps		Alternate Hammer Curl	60 sec	6	3
Biceps		Dumbbell Concentration Curls	60 sec	6	3
Forearms		Seated One Arm Dumbbell Palms Up Wrist Curl	60 sec	6	3

Friday

Legs and Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	6	3
Shoulders		Dumbbell Lateral Raise	60 sec	6	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	6	3
Upper Legs		Dumbbell Squat	60 sec	6	3
Upper Legs		Dumbbell Lunges	60 sec	6	3
Upper Legs		Dumbbell Step Ups	60 sec	6	3
Upper Legs		Clean Deadlift	60 sec	6	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	6	3

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