Workout Routine - Dumbbells - Full Body Printed on Apr
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1 Workout Routine - Dumbbells - Full Body Printed on Apr Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps
2 Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs Crunch - Weighted Abs Twisting Crunch Back Row (Dumbbells) - on Knee; One-Arm Chest Dumbbell Press Back Shrug (Dumbbells) Chest Chest Fly (Dumbbells) Forearms Wrist Curl (Dumbbells) - One Hand
3 Workout Routine - Dumbbells - Full Body - Day 2 Cardio / Strength Training # of Sets # of Reps Progress Log Thighs Squat (Dumbbells) Shoulders Shoulder Press - Standing; Alternated Thighs Side Lunge (Dumbbells) Shoulders Upright Row (Dumbbells) Biceps Biceps Curl (Dumbbells) - Standing; Alternated Triceps Triceps Kickback (Dumbbells) Calves Calf Raise (Dumbbells) - Standing
4 Detailed Strength Training Exercise Information FitnessBliss.com Copyright, Blisslogik Inc. Abs Crunch - Weighted Secondary Muscles Upper Abdominals Starting Position Lie down on your back on a bench and hold a dumbbell on top of your chest. Motion Roll your shoulder blades up from the bench and lower yourself back down after a short pause. Tips/Caution To avoid pulling with your neck, look straight up instead of looking at your knees. Abs Twisting Crunch Secondary Muscles Obliques Starting Position Lie down on your back, knees bent at 90 degree angles and place your hands behind your ears. Motion Rotate your upper body up to one side so that one elbow is in the air and lower yourself back down after a short pause. Alternate sides after your set is completed. Tips/Caution Breathe out while contracting your ab muscles and breathe in while returning to starting position. Back Row (Dumbbells) - on Knee; One-Arm Secondary Muscles Biceps, Lats, Rear Deltoids Starting Position Put your left knee and hand on a bench and grab a dumbbell with your right hand. Motion Lift the dumbbell straight up while keeping your back straight and lower it back down after a short pause. Tips/Caution Breathe out while lifting the dumbbells and breathe in while returning to starting position. Chest Dumbbell Press Secondary Muscles Triceps Starting Position Lie down on your back on a bench and hold 2 dumbbells at chest level along your body. Motion Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Tips/Caution Breathe out while pushing the dumbbells and breathe in while lowering them back. Back Shrug (Dumbbells) Secondary Muscles Trapezius Starting Position Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body. Motion Raise the dumbbells straight up by raising your shoulders and lower them back after a short pause. Tips/Caution Keep your arms extended throughout. Chest Chest Fly (Dumbbells) Secondary Muscles Outer Chest, Front Deltoids Starting Position Lie down on your back on the bench and grab one dumbbell with each hand at shoulder height, elbows just slightly arched. Motion Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. Tips/Caution Try to maintain the same angle in your elbows throughout. Forearms Wrist Curl (Dumbbells) - One Hand Secondary Muscles Inside Forearms Starting 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 back down after a short pause. Alternate hands after a set. Tips/Caution Keep your forearm pressed against your thigh throughout.
5 Thighs Squat (Dumbbells) Secondary Muscles Buttocks, Quadriceps Starting Position Crouch down and hold one dumbbell with both hands between your knees. Motion Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. Tips/Caution Keep your back straight and arms extended throughout. Shoulders Shoulder Press - Standing; Alternated Secondary Muscles Triceps, Front Deltoids, Outer Deltoids, Trapezius Starting Position Stand up and hold two dumbbells, one at shoulder level and the other high with your arm extended, palms facing each other. Motion Push one dumbbell straight up until your elbow comes close to locking while lowering the other at the same time. Tips/Caution Be careful not to jerk your back in an effort to help you raise the dumbbells. Thighs Side Lunge (Dumbbells) Secondary Muscles Inner Thigh, Buttocks, Quadriceps Starting Position Stand up and hold one dumbbell with each hand against the side of your body, palms facing each other. Motion Take a wide step sideways so that your knee shows a 90 degree angle 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, Trapezius Starting Position Stand up and hold one dumbbell in each hand in front of your thighs, palms facing backwards. Motion Raise both dumbbells until they reach the top of your chest and lower them back down slowly after a short pause. Tips/Caution Be careful not to jerk your back in an effort to help you raise the dumbbells. Biceps Biceps Curl (Dumbbells) - Standing; Alternated Secondary Muscles Inside Forearms Starting Position Stand up and hold one dumbbell with each hand, one down the side of your body and the other up near your shoulder, palms facing your body. Motion Raise one dumbbell toward your shoulder and while slowly lowering it 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 Forearms Starting Position Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Motion Raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Tips/Caution Keep your upper arm still throughout. Calves Calf Raise (Dumbbells) - Standing Secondary Muscles Calves Starting Position Stand up and hold one dumbbell with each hand against the sides of your body, palms facing each other. Motion Lift your heels from the ground by standing on your toes and lower yourself back down after a short pause. Tips/Caution Make sure that only the calf muscles are exercising.
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