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This routine is designed as a Quick Workout (two/three exercises per day) for those with access to Dumbbells only, concentrating on Muscle Fatigue, and finally Cardio.
You can divide up and perform the following however you wish. I have sets of exercises linked together, thusly creating 12 different exercise days. For example:
On Chest & Back Day I'll ONLY perform Dumbbell Bench Press & Dumbbell Deadlift. I won't do the next set of Chest & Back Exercises (One Arm-Dumbbell Row and Dumbbell Incline Bench Press) until completing the first linked sets of Biceps, Triceps, Shoulders & Legs & Forearms. It should look like this:
Day 1- Dumbbell Bench, Dumbbell Deadlift, Cardio
Day 2- Dumbbell Alternate Bicep Curl, Dumbbell Standing Triceps Extension, Dumbbell Shoulder Shrug, Cardio
Day 3- Dumbbell Squat, Dumbbell Seated Palms Up Wrist Curl, Cardio
Day 4- (back to Chest & Back), One Arm Dumbbell Row, Dumbbell Incline Bench Press, Cardio
Day 5- etc.
Overall the program should take you about 3 - 4 Weeks if working out 3 - 4 times per week.
The Run, Jumprope, Bike Exercises are optional. I'll usually Run after Bench/Back Days, Jumprope after Bis/Tris/Shoulder Days, and Bike after Legs/Forearm Days.
You'll perform 6 sets (or more if you'd like). As you increase in the amount of sets you perform, you'll reduce the amount of repetitions while adding weight to lift. At the end of the set, use the maximum amount of weight possible to complete the set and number of reps required for the exercise. I've set it to 15 reps, then 12, 10, 8, 6, 6. You can do more or less, whatever fits your goals best.
The goal is to first pump the muscles with lighter weight and higher rep count. As you continue with the amount of sets being performed you will lift heavier and harder, eventually reaching fatigue.
Make sure you're in proper position and performing the reps slowly, not rapidly. Proper form and isolation of the muscle will stimulate muscle growth. Slow and steady wins the race.
In between each set shoot for no more than 60 - 70 second rest times.
One last thing, since there are more Leg & Forearm Days than Chest & Back days, for example, you can either repeat Chest & Back (adding more days to the Program) or just finish off with Legs & Forearms.
Have fun, hope everyone enjoys!
Dumbbell Bench Press
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6x15 reps |
rest: 60s
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Dumbbell Deadlift
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6x15 reps |
rest: 60s
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One Arm Dumbbell Row
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6x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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6x15 reps |
rest: 60s
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Dumbbell Fly
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6x15 reps |
rest: 60s
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Dumbbell Bent Over Row
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6x15 reps |
rest: 60s
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Wide Grip Lat Pulldown
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6x15 reps |
rest: 60s
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Dumbbell Incline Fly
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6x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Jump Rope
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1x0 reps |
rest: 5s
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Stationary Bike
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1x0 reps |
rest: 20s
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Dumbbell Alternate Bicep Curl
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6x15 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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6x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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6x15 reps |
rest: 60s
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Bench Dip
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6x15 reps |
rest: 60s
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Dumbbell Standing Arnold Press
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6x15 reps |
rest: 60s
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Dumbbell Prone Incline Biceps Curl
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6x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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6x15 reps |
rest: 60s
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Dumbbell Concentration Curls
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6x15 reps |
rest: 60s
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Dumbbell Tate Press
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6x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Jump Rope
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1x0 reps |
rest: 5s
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Stationary Bike
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1x0 reps |
rest: 20s
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Dumbbell Squat
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6x15 reps |
rest: 60s
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Dumbbell Seated Palms Up Wrist Curl
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6x15 reps |
rest: 60s
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Dumbbell Palms Up Wrist Curl Over A Bench
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6x15 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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6x15 reps |
rest: 60s
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Dumbbell Step Ups
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6x15 reps |
rest: 60s
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Dumbbell Seated Neutral Wrist Curl
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6x15 reps |
rest: 60s
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Dumbbell Seated Palms Up One Arm Wrist Curl
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6x15 reps |
rest: 60s
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Dumbbell Walking Lunges
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6x15 reps |
rest: 60s
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Leg Extensions
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6x15 reps |
rest: 60s
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Dumbbell Seated Palms-Down Wrist Curl
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6x15 reps |
rest: 60s
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Dumbbell Standing Reverse Curl
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6x15 reps |
rest: 60s
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Seated Leg Curl
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6x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Jump Rope
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1x0 reps |
rest: 5s
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Stationary Bike
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1x0 reps |
rest: 20s
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