gfgoodin

Jan 9th 2018

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WORK - DUMBELL

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

While at desk

Shoulders 11 exercises, 1 hr 12 mins

Dumbbell One-Arm Arnold Press (Stability Ball)	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise (Stability Ball)	3x8 reps	rest: 60s
Dumbbell One-Arm Posterior Fly on Stability Ball	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Dumbbell Shoulder Press (Stability Ball)	3x8 reps	rest: 60s
Dumbbell See Saw Press	3x8 reps	rest: 60s
Stability Ball Neck Flexion	3x8 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x8 reps	rest: 60s

Back 7 exercises, 43 mins

Dynamic Back Stretch	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Rotational Row	3x8 reps	rest: 60s
Stability Ball Back Extension	3x8 reps	rest: 60s
Stability Ball Back Extension with Hands Behind Head	3x8 reps	rest: 60s

Legs 13 exercises, 1 hr 22 mins

Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	3x8 reps	rest: 60s
Dumbbell Single-Leg Squat	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Stability Ball Quadricep Stretch	3x8 reps	rest: 60s
Stability Ball Hamstring Stretch	3x8 reps	rest: 60s
Posterior Lower Leg Stretch	3x8 reps	rest: 60s
Hip Abduction	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x8 reps	rest: 60s
Dumbbell Seated Side Bend	3x8 reps	rest: 60s

Chest 8 exercises, 53 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly (Stability Ball)	3x8 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Fly (Stability Ball)	3x8 reps	rest: 60s
Dumbbell One-Arm Pullover (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Pullover (Stability Ball)	3x8 reps	rest: 60s
Dynamic Chest Stretch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Arms 12 exercises, 1 hr 19 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl Step-Up	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Stability Ball Dumbbell Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm French Press (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Stability Ball Dumbbell Sit-Up	3x8 reps	rest: 60s