Head to Toe Dumbells and Exercise ball

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RATING: 77 (FROM 11 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is for people who only have a low budget and cannot afford to go to the gym,

You can pick and choose muscle gain or toning by either doing less reps and more weight for bulk or more reps less weight for cutting.

all you need is
-Set of dumbbells
-Exercise ball
-Mats or padded surface.
Exercise ball are amazing you can work out all groups of your body as well as your core at the same time without to much fatigue.

Each day has 6 exercises

Before getting into it
-make sure you stretch
-drink plenty of water to keep your muscles from dehydrating
BTW there is no substitute for water.

Also on each exercise that requires weight do one set at 50% of your normal weight to stretch your muscles and avoid doing any serious damage and keep your exercises well timed and rest for no more then One Minute.

Once you have completed this hole routine start again but this time doing drop sets.
drop sets are when once you have done your one set at the current weight you do another one straight away, with about 60 percent weight of the last set, then after that set do one more about 30% weight then your finish so all three sets morph into one big set do this three times as you would a normal set and repeat for the hole routine.

once you have completed this hole routine doing drop sets, start again but this time doing super sets.
super sets are when you finish one set on an exercise and jump straight into another one with no rest period, so you do 2 exercises back to back with no rest in the middle, repeat for the hole routine again.

once completed routine on super sets go back to the beginning and start off as normal, the reason for changing how you work out is important in terms of muscle memory, you need to keep things mixed up and keep your body guessing in terms of what you are doing that way your not conditioning your muscle by doing the same thing over and over again avoiding hitting a Plato.

I hope you enjoy this Workout as much as do
=)

Deltoids,Trapezius,Biceps,Triceps +abs 6 exercises, 48 mins

Dumbbell Alternating Lateral Raise (Stability Ball)	3x12 reps	rest: 84s
Dumbbell Shoulder Press (Stability Ball)	3x12 reps	rest: 84s
Medicine Ball Bicep Curl on Stability Ball	3x12 reps	rest: 60s
Dumbbell Hammer Curl on Stability Ball	3x12 reps	rest: 60s
Stability Ball Oblique Curl	3x12 reps	rest: 84s
Stability Ball Crunch	3x12 reps	rest: 84s

Cardio Day only need to do one of these 2 exercises, 1 hr 3 mins

	Elliptical Training	0x0 reps	rest: 30s
	Running	0x0 reps	rest: 30s

pectoral,lats,forearm,glutes+abs 6 exercises, 50 mins

Dumbbell Press (Stability Ball)	3x12 reps	rest: 84s
Dumbbell Rear Row (Stability Ball)	3x12 reps	rest: 84s
Dumbbell Bicep Curl (Reverse Grip)	3x12 reps	rest: 84s
Stability Ball Hamstring Curl to Bridge	3x12 reps	rest: 84s
Stability Ball Reverse Crunch	3x12 reps	rest: 84s
Stability Ball Bridge	3x12 reps	rest: 84s

Cardio Day only need to do one of these 2 exercises, 1 hr 3 mins

	Elliptical Training	0x0 reps	rest: 30s
	Running	0x0 reps	rest: 30s

quadriceps,hamstrings,calves,Biceps,Triceps +abs 6 exercises, 46 mins

Dumbbell Squat	3x12 reps	rest: 84s
Dumbbell Lunge	3x12 reps	rest: 84s
Stability Ball Calf Raise	3x12 reps	rest: 84s
Stability Ball Plank	3x8 reps	rest: 60s
Dumbbell Concentration Curl on Stability Ball	3x8 reps	rest: 60s
Stability Ball Tricep Extension	3x8 reps	rest: 60s

rest day 0 exercises, 0 min

Deltoids,Trapezius,forearm,glutes+abs 6 exercises, 38 mins

Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Modified Push-Up to Forearms	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s

Cardio Day only need to do one of these 2 exercises, 2 hrs 3 mins

	Elliptical Training	1x0 reps	rest: 60s
	Running	1x0 reps	rest: 60s

pectoral,lats,quadriceps,hamstrings 7 exercises, 44 mins

Dumbbell Incline Hammer Press (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s
Dumbbell Iron Cross	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Stability Ball Calf Raise	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s