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michi-hondazett

Home Dumbells

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner

Tags :

Description

Monday

Chest & Shoulder

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Seated Side Lateral Raise

30 sec

8

3

Dumbbell Incline Bench Press

30 sec

8

3

Dumbbell Incline Fly

30 sec

8

3

Dumbbell Lateral Raise

30 sec

8

3

Dumbbell Shoulder Shrug

30 sec

8

3

Dumbbell Seated Shoulder Press

30 sec

8

3

Dumbbell Bent-Over Raise

30 sec

8

3

Dumbbell Deep Push-Up

30 sec

12

3

Recumbent Bike

10 min

-

-

Tuesday

Biceps & Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Alternate Hammer Curl

30 sec

8

3

Dumbbell Alternate Seated Curl

30 sec

8

3

Dumbbell One-Arm Zottman Preacher Curl

30 sec

12

3

Dumbbell Tricep Kickback

30 sec

8

3

Dumbbell Incline Triceps Extension

30 sec

8

3

Deep Push-Up

30 sec

12

3

Recumbent Bike

30 min

-

-

Wednesday

Rest

Thursday

Back & Abs

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell One Arm Row

30 sec

8

2

Dumbbell Bent Over Row

30 sec

8

2

Dumbbell Deadlift

30 sec

8

2

Dumbbell Two Arm Side Bend

30 sec

8

2

Sit Up

30 sec

12

3

Back Extension on Exercise Ball

30 sec

8

2

Stability Ball Plank

30 sec

-

3

Band Back Fly

30 sec

12

3

Recumbent Bike

30 min

-

-

Friday

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Lunges

30 sec

12

3

Dumbbell Squat

30 sec

12

3

Dumbbell Step Ups

30 sec

12

3

Dumbbell Standing Calf Raise

30 sec

12

3

Calf Stretch With Hands Against Wall

30 sec

-

3

Seated Calf Stretch

30 sec

-

3

Band Squat

30 sec

12

3

Recumbent Bike

30 min

-

-

ANY

Full Body

Muscle

Exercise Name

Timer

Reps

Sets

Dumbbell Alternating Tricep Kickback

30 sec

8

3

Dumbbell Alternating Hammer Curl

30 sec

8

3

Dumbbell Front Raise

30 sec

8

3

Dumbbell Standing Calf Raise

30 sec

8

3

Dumbbell Alternating Incline Curl

30 sec

12

3

Dumbbell Incline Fly

30 sec

8

3

Dumbbell Shoulder Press

30 sec

8

3

Deep Push-Up

30 sec

8

3

Stability Ball Crunch

30 sec

8

3

Sit Up

30 sec

8

3

Recumbent Bike

60 min

-

-