Workout Routine - Dumbbells - Full Body Printed On Apr 28 2011
Workout Routine - Dumbbells - Full BodyPrinted on Apr 28 2011Workout Routine Snapshot2 Workout Days2Abs0 Cardio Exercises2Back14 Strength arms1Triceps0 Stretching Exercises
Workout Routine - Dumbbells - Full Body - Day 1Cardio / Strength Training# of Sets# of Reps Progress LogAbs Crunch - Weighted3636Abs Twisting CrunchBack Row (Dumbbells) - on Knee; One-Arm310310310310Chest Dumbbell PressBack Shrug (Dumbbells)Chest Chest Fly (Dumbbells)Forearms Wrist Curl (Dumbbells) - One Hand310
Workout Routine - Dumbbells - Full Body - Day 2Cardio / Strength Training# of Sets# of Reps Progress LogThighs Squat (Dumbbells)36Shoulders Shoulder Press - Standing; Alternated310Thighs Side Lunge (Dumbbells)36Shoulders Upright Row (Dumbbells)310Biceps Biceps Curl (Dumbbells) - Standing; Alternated310Triceps Triceps Kickback (Dumbbells)310Calves Calf Raise (Dumbbells) - Standing310
Detailed Strength Training Exercise InformationFitnessBliss.com Copyright, Blisslogik Inc.Abs Crunch - WeightedSecondary Muscles Upper AbdominalsStarting Position Lie down on your back on a bench and hold a dumbbell on top ofyour chest.Motion Roll your shoulder blades up from the bench and lower yourselfback down after a short pause.Tips/Caution To avoid pulling with your neck, look straight up instead of looking atyour knees.Abs Twisting CrunchSecondary Muscles ObliquesStarting Position Lie down on your back, knees bent at 90 degree angles and placeyour hands behind your ears.Motion Rotate your upper body up to one side so that one elbow is in theair and lower yourself back down after a short pause. Alternatesides after your set is completed.Tips/Caution Breathe out while contracting your ab muscles and breathe in whilereturning to starting position.Back Row (Dumbbells) - on Knee; One-ArmSecondary Muscles Biceps, Lats, Rear DeltoidsStarting Position Put your left knee and hand on a bench and grab a dumbbell withyour right hand.Motion Lift the dumbbell straight up while keeping your back straight andlower it back down after a short pause.Tips/Caution Breathe out while lifting the dumbbells and breathe in whilereturning to starting position.Chest Dumbbell PressSecondary Muscles TricepsStarting Position Lie down on your back on a bench and hold 2 dumbbells at chestlevel along your body.Motion Push the barbell straight up until your elbows are close to beinglocked and lower it back slowly after a short pause.Tips/Caution Breathe out while pushing the dumbbells and breathe in whilelowering them back.Back Shrug (Dumbbells)Secondary Muscles TrapeziusStarting Position Stand up and hold one dumbbell with each hand in front of yourthighs, palms facing your body.Motion Raise the dumbbells straight up by raising your shoulders and lowerthem back after a short pause.Tips/Caution Keep your arms extended throughout.Chest Chest Fly (Dumbbells)Secondary Muscles Outer Chest, Front DeltoidsStarting Position Lie down on your back on the bench and grab one dumbbell witheach hand at shoulder height, elbows just slightly arched.Motion Raise the dumbbells until they are side by side on top of you andslowly lower them back after a short pause.Tips/Caution Try to maintain the same angle in your elbows throughout.Forearms Wrist Curl (Dumbbells) - One HandSecondary Muscles Inside ForearmsStarting Position Sit on one end of a bench and hold one dumbbell with one hand,wrist against your knee, palm facing up.Motion Raise the dumbbell up by curling your wrist and slowly lower it backdown after a short pause. Alternate hands after a set.Tips/Caution Keep your forearm pressed against your thigh throughout.
Thighs Squat (Dumbbells)Secondary Muscles Buttocks, QuadricepsStarting Position Crouch down and hold one dumbbell with both hands between yourknees.Motion Push up with your legs and buttocks to stand up and slowly bringyourself back down after a short pause.Tips/Caution Keep your back straight and arms extended throughout.Shoulders Shoulder Press - Standing; AlternatedSecondary Muscles Triceps, Front Deltoids, Outer Deltoids, TrapeziusStarting Position Stand up and hold two dumbbells, one at shoulder level and theother high with your arm extended, palms facing each other.Motion Push one dumbbell straight up until your elbow comes close tolocking while lowering the other at the same time.Tips/Caution Be careful not to jerk your back in an effort to help you raise thedumbbells.Thighs Side Lunge (Dumbbells)Secondary Muscles Inner Thigh, Buttocks, QuadricepsStarting Position Stand up and hold one dumbbell with each hand against the side ofyour body, palms facing each other.Motion Take a wide step sideways so that your knee shows a 90 degreeangle and slowly bring yourself back up after a short pause.Alternate feet between repetitions.Tips/Caution Keep your back straight throughout.Shoulders Upright Row (Dumbbells)Secondary Muscles Front Deltoids, Outer Deltoids, TrapeziusStarting Position Stand up and hold one dumbbell in each hand in front of yourthighs, palms facing backwards.Motion Raise both dumbbells until they reach the top of your chest andlower them back down slowly after a short pause.Tips/Caution Be careful not to jerk your back in an effort to help you raise thedumbbells.Biceps Biceps Curl (Dumbbells) - Standing; AlternatedSecondary Muscles Inside ForearmsStarting Position Stand up and hold one dumbbell with each hand, one down the sideof your body and the other up near your shoulder, palms facing yourbody.Motion Raise one dumbbell toward your shoulder and while slowly loweringit back down after a short pause, start raising the other one.Tips/Caution Keep your back and upper arms still throughout.Triceps Triceps Kickback (Dumbbells)Secondary Muscles ForearmsStarting Position Put your knee and hand on a bench and grab a dumbbell with yourother hand, palm facing your body, upper arm parallel to your body.Motion Raise the dumbbell back by straightening your arm and allow it toslowly return after a short pause.Tips/Caution Keep your upper arm still throughout.Calves Calf Raise (Dumbbells) - StandingSecondary Muscles CalvesStarting Position Stand up and hold one dumbbell with each hand against the sidesof your body, palms facing each other.Motion Lift your heels from the ground by standing on your toes and loweryourself back down after a short pause.Tips/Caution Make sure that only the calf muscles are exercising.
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises
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