DUMBBELL & SUPER BENCH EXERCISES CHEST BACK LEGSNotes: Perform 2 sets of each exercise 4 weeks. At 2...
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SHOULDERS ARMS ABS TRAINING PROGRAM #1 TOTAL BODY WORKOUT TRAINING PROGRAM #2 SPLIT ROUTINE BACK CHEST LEGS AB LATERAL DEAD LIFT CRUNCH SITUP CHIN UP LEG RAISE ISOLATION ROW ONE ARM ROW INCLINE FLY LUNGE INCLINE PRESS SQUAT DECLINE PRESS CALF RAISE PUSH UP LEG CURL BENCH PRESS LEG EXTENSION TRISET A (CHEST/BACK/ABS): ^ PUSHUP OR INCLINE BENCH PRESS 3 SETS X10-12 REPS (NO REST) ^ ONE ARM DUMBBELL ROW (NO REST) ^ CRUNCH 3 SETS X25-40 REPS (1 MINUTE REST) TRISET B (DELTS/BICEPS/TRICEPS): ^ DUMBBELL UPRIGHT ROW 3 SETS X10-12 REPS (NO REST) ^ DUMBBELL CURL 3 SETS X10-12 REPS (NO REST) ^ OVERHEAD TRICEP EXTENSION 3 SETS X10-12 REPS (1 MINUTE REST) UPPER BODY TRISET C (THIGHS/HAMSTRINGS/CALVES): ^ SQUAT 3 SETS X10-12 REPS (NO REST) ^ STIFF LEGGED DEADLIFT 3 SETS X10-12 REPS (NO REST) ^ ONE LEG CALF RAISE 3 SETS X10-12 REPS (1 MINUTE REST) Notes: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. Precede each set with at least one set of light weight, high rep warm-ups. Rest 1-2 days between workouts. Add cardio on days off. Courtesy Hugo A. Rivera BSCE, CFT, SPN and President of www.hrfit.net LOWER BODY ^ 70 DEGREE INCLINE PRESS ^ FLAT BENCH PRESS ^ INCLINE FLY ^ ONE ARM ROW ^ ISOLATION ROW ^ SHOULDER FLY ^ DUMBBELL CURL ^ INCLINE CURL ^ TRICEP KICKBACK ^ TRICEP EXTENSION ^ WRIST CURL ^ SQUAT ^ LUNGE ^ LEG EXTENSION ^ STIFF LEGGED DEADLIFT ^ LEG CURL ^ CALF RAISE ^ SITUP ^ AB LATERAL ^ LEG RAISE Notes: Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Disclaimer: These routines are intended to be only guidelines for dumbbell workouts and not a complete workout program. Please consult with a Fitness Professional if there is any doubt as to how to perform any exercises. TRICEP KICK BACK PREACHER CURL E-Z BAR CURL BAR DIP CURL TRICEP EXTENSION SHOULDER FLY UPRIGHT ROW SHOULDER SHRUG REAR SHOULDER FLY SHOULDER PRESS [ 13 ] [ 12 ] DUMBBELL & SUPER BENCH EXERCISES DUMBBELL & SUPER BENCH EXERCISES
Transcript of DUMBBELL & SUPER BENCH EXERCISES CHEST BACK LEGSNotes: Perform 2 sets of each exercise 4 weeks. At 2...
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[ 12 ] DUMBBELL & SUPER BENCH EXERCISES
DUMBBELL & SUPER BENCH EXERCISES
